“I really enjoy this workout because it’s simple, efficient, and empowering. Each movement has purpose – you’re not just burning calories, you’re building real strength and functional fitness that carries over into everyday life. The variety keeps things engaging without being boring! The balance of lower and upper body exercises creates a satisfying full-body challenge that can be done in a short amount of time, which is perfect for a busy schedule. Plus, there’s something really motivating about feeling your glutes fire in a hip thrust or powering through a set of push-ups. You’ll leave this workout feeling energized, capable, and proud of what your body can do.”
Standing Single Arm Dumbbell Rows
Place one hand on a bench and form a stable stance with both feet on the floor. Pull your ribs down and brace your core. Allow your shoulder blade to move freely and your lat to fully stretch as you reach your arm down and forward slightly in an arc-like movement. From here, drive your elbow back and up toward your hip using your lat and upper back. Squeeze hard at the top then lower with control until you return to the fully stretched position. Aim to minimize momentum by avoiding swinging your torso or jolting the weight up. Fight against the rotational forces using your core. Exhale at the top of each rep and inhale as you lower. Repeat for three sets of eight to 12 reps.
Romanian Deadlifts (RDLs)
Hold a dumbbell in each hand in front of your thighs, palms facing you. With a soft bend in your knees, hinge at your hips while pushing them back as you lower the weights along your legs. Keep your back flat and core tight, pulling your ribs to your hips. Stop just below your knees as you feel a stretch in your hamstrings, then return to standing. Repeat for three sets of 10 to 12 reps.
Goblet Squats
Hold a dumbbell or kettlebell close to your chest. Stand with your feet shoulder-width apart. Inhale as you lower into a squat by pushing your hips back and pressing your knees out, and bend at your knees. Keep your chest up and back straight. Exhale as you drive through your heels to return to standing. Repeat for three sets of eight to 12 reps.
Push-Ups
Start in a plank position with hands slightly angled out and just wider than shoulder width apart. Pull your ribs and hips together as you lower your body until your chest touches the ground. Keep your core tight as you push back up, powering up through the palms of your hands to the starting position. Repeat for three sets of five to 10 reps.
Hip Thrusts
Sit on the ground with your upper back against a bench. Roll a barbell or place a dumbbell across your hips. Bend your knees with your feet flat on the floor. Drive through your heels to lift your hips until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top, then lower down. Repeat for three sets of 12 to 15 reps.
