Training

The “No Time for the Gym” Workout

Many of us have been there at one point or another; you just don’t have time to hit the gym. Work, kids, activities, and the like have overwhelmed your schedule and now the drive is completely gone. Heck maybe you have even quit the gym because the cost wasn’t justified. What are you to do?no time for the gym workout

Why not invest in yourself?

If you don’t have some already go buy a set of dumbbells. Usually you can pick up an adjustable set for a decent price (for one or two months’ fees at the gym but you will use them more often I’ll wager). Just stash them under the bed when you aren’t using them. Next you need to carve out a mere half an hour a few times a week. Two days is a great starting point but three would be better. No pressure though, just do what you have time for.

Finally we need a great workout you can do anywhere like your bedroom…oh wait we have that right here!

No Gym Dumbbell Blaster

This routine is all about circuit training so it gets your heart rate going and helps to burn calories as well as tone muscles.

Abdominal Circuit – Start with 30 seconds for each of the following exercises: Crunches, Lying Leg Raises, Standing-Twisting Toe Touches, Plank. Repeat the circuit 2 times with 15 seconds rest between circuits. This will pre-exhaust the abs making other exercises in the dumbbell routine even more effective.

Warm-Up Circuit – Alternate between 30 seconds of jogging in place and 30 seconds of jumping jacks for 2 minutes. This will really get the blood flowing for the next phase.

Dumbbell Circuit – Perform each exercise in a row. Rest one minute between circuits and try for 2 to 3 total circuits. Each Exercise will be done for 30 seconds before moving on to the next. If you need to, take 15 seconds between exercises to catch your breath.

  • Sandbag Stiff-Legged Deadlifts
  • Dumbbell Plank and Row – Assume a pushup position with a pair of dumbbells in your hands. Perform a row with your right arm (balancing on the left) and then switch arms.
  • Dumbbell Front Squats – Rest the dumbbells against your shoulders to keep the weight in the front.
  • Dumbbell Push Press – Use a slight knee bend and lower body push while pressing the weight upward.
  • Dumbbell High Pull – This is a mix of a clean and front row. Start with dumbbells in hand and knees bent. Lower the bells down to your knees while crouching slightly then explode upward while raising the bells to shoulder height with elbows up and out.
  • Mountain Climber – Start in a pushup position. While keeping your back flat raise your right knee and twist it towards your left elbow. Return back to the start position and repeat with the left knee.
  • Split Jumps – Assume a lunge position with your knee close to the ground. Jump straight up and switch legs from front to back so when you land your opposite foot is now forward. Crouch down into the lunge and repeat switching back to the original leg forward.
  • T-Pushups – Assume a pushup position with dumbbells in hand. Go down for a pushup and when you come up balance on your right hand while twisting your body and raising your left hand straight up in the air. On the next pushup raise your right hand.
  • Reverse Lunge and Twist – Hold a dumbbell straight out in front of you with both hands. Squat back with your left leg and while descending twist to the left bringing the dumbbell to your waist. Reverse the motion to the starting point. The next lunge and twist will be to your right.
  • Dumbbell Rows – Use both dumbbells at the same time while keeping your back flat.

Boom! You are done. If you have the time shadow-box for 5 minutes and then hit the showers.