Friday, August 28, 2015

Quick & Effective Ways to Workout

Being a working mommy means time is of the essence. If you are like me, the minute you walk in the door, you race to change and wash your hands so you can kiss those babies. After a power snuggle, I get them started on a safe, independent activity so I can unload my work bag, tidy up a bit before getting dinner going. By the time everyone is fed and bathed, not to mention the house picked up, dishes done and laundry started, the last thing I want to do is kick off a workout...didn't I just do that for the last three hours racing around the house?!

Despite the evenings being non-stop, I have to make time for exercise. Even if it is just 20 minutes, banging out some high intensity intervals are a must for me...or I am not very nice... Power Hour is a go to for me for sure, but what exercises are really going to get the most bang for my no extra time buck?  Well, according to, Derek Degrazio of Barry's Bootcamp, all you need is 8 minutes and a set of dumbbells....I AM IN!

This workout calls for the dumbbell exercise to be performed for 60 seconds completing as many reps as possible (using correct form of course). Once the minute has passed, lose the weights and do 30 seconds of the "burnout" exercise.

Check out the workout below courtesy of and enjoy the burning benefits you are going to feel for less than 10 minutes!

The workout requires only a 5-10 pound set of dumbbells and a fired up, kill that workout attitude!

Set 1

60: Squat and Press
Stand with feet hip-width apart and holding a weight in each hand directly above shoulders. Hinge hips back and lower into a squat keeping weight in heels. Stand and press both weights overhead. Return weights to above shoulders and immediately lower into next rep.
30: Squat Jump
Stand with feet hip-width apart. Hinge hips back and lower into a squat. Push through heels to stand and explode off the ground. Land and immediately begin next rep.

Set 2

60: Lunge and Curl
Stand with feet together and a weight in each hand. Step right foot forward and bend both knees to create two 90 degree angles with legs. Turn palms to face away from body and curl weights to shoulders. Lower weights back to sides, stand, and step right foot back to meet left. That's 1 rep; alternate sides with each rep.
30: Flunge (flying lunge)
Start in a lunge position with right foot forward. Jump off the ground and switch legs in mid-air, landing in a lunge position with left foot forward. Continue alternating sides with each rep.

Set 3

60: Deadlift and Pull
Stand with feet hip-width apart with arms in front of body, palms facing in and a weight in each hand. Keeping a soft bend in knees and back flat, reach weights toward floor, stopping near ankles or shins. Return to standing, pressing hips forward slightly. Now raise weights to chest-height, keeping elbows higher than hands. Return arms to start to complete 1 rep.
30: Squat Thrust
Stand with feet hip-distance apart. Place palms on ground and jump legs back into a high plank position. Jump feet back towards hands and jump straight up, immediately lowering into the next rep.

Set 4

60: Tricep Extension and Leg Raise
Lie face up, arms raised in the air directly above shoulders with a weight in each hand, palms facing each other, and legs extended on floor. Keeping elbows still, lower each weight toward floor until hands are next to ears with elbows pointing to the sky. Press weights back up and lift legs to sky until feet are above hips. Lower legs back to ground to complete 1 rep.
30: Flutter Kicks
Lie face up with arms by side and legs extended away from body. Raise arms, legs, and torso six inches off floor and begin to "flutter" legs, alternating up and down a few inches with opposite feet.

Set 5

60: Push-Up With Row
Start in a push-up position with each hand holding on to a weight that is resting on the ground. Do one push-up, then row right arm to torso keeping elbow close to torso. Repeat with left arm to complete 1 rep.
30: Plank Jacks
Start in a high plank position with wrists under shoulders, abs tight, and spine long. Quickly jump feet in and out while maintaining a plank position.

Related Articles


Post a Comment

We THRIVE on comments, so please share your thoughts with us!