Shhh. Here’s a secret. You don’t have to spend all day in the gym to see amazing results. With a few basic moves, you can work out several groups of muscles at once. That’s an easy, total body workout in just a few minutes. With simple exercises that show results after one workout. The simpler the better, right? All you need is one resistance band and a set of dumbbells. And these four basic power moves. Get ready to see the difference.
Resistance Band Bicep Curls
Bicep curls are easy to do in a small space, and they can be done quickly and efficiently using a resistance band. They aren’t overly strenuous, but you’ll see amazing results in your arms, shoulders and back.
- For this workout, you’ll start by standing on the middle of the resistance band, anchoring it with your feet slightly apart for balance.
- Grab one end of the resistance band in each hand. Lower your arms to your sides, with your palm-side facing forward. Get a secure hold of the band. Grip far enough in to create tension in the band but allowing for movement.
- Slowly and with concentration, bend your elbows to raise your forearms straight up to your shoulders. Then slowly return to starting position for one rep. Adjust the tension in the band if needed before starting your second rep.
You will notice more muscle definition in your upper arms. This targeted exercise works not only the biceps but also the smaller arm muscles. This exercise will improve your posture. You will feel the difference with greater upper-arm strength as well.
Resistance Band Bird-Dog Balance
This is a great core exercise that also works on your balance, coordination, and overall strength.
- Start by kneeling on your right knee. Loop the resistance band under your left foot. Grab both ends of the resistance band with your right hand.
- Lower your left hand to the ground, so you are touching the ground with right knee and left hand. This is your starting position for the bird-dog balance workout.
- Keeping your back straight, extend your right arm forward and your left leg back slowly, feeling the stretch of the resistance band. After three to four extensions, switch sides.
You will feel this workout in your glutes, triceps, and hamstrings. This workout will strengthen your core and improve your back and hip alignment. Your posture will improve too, for easier walking, standing, and showing off your new muscle definition.
Dumbbells may not look like barbells, but they pack a punch. If you do this exercise with proper form, you will work your entire core, along with your back, glutes, and hips.
- This workout requires two dumbbells, one in each hand. Stand with your feet together. Bend your knees slightly for flexibility.
- With an overhand grip on the dumbbells, lower your arms in front of your body, palms facing you.
- Keeping your back straight, bend your hips to lower your upper body perpendicular to the floor. Let your arms go straight down.
- Then allow your chest to pull your upper body back to an upright position.
You will appreciate the greater core strength and your ability to lift items without strain. You balance and posture will improve noticeably, and so will your flexibility.
This is a total body workout that improves strength and overall fitness. You will be strengthening and toning muscles while enjoying cardio movement.
- With one dumbbell in each hand, get into pushup position. Do one complete pushup. At the top of the pushup, bring your left arm (holding dumbbell) to your chest. Lower your arm. Do the same move with your right arm.
- Still at the top of the pushup position, pull yourself carefully to a standing position, arms at your sides (still holding dumbbells). Lower yourself into a squat.
- Bend your elbows to pull your forearms up to shoulder height, with the dumbbells just over your shoulders. Straighten your body to full height while raising the dumbbells straight over your head.
- Bring the dumbbells back to your shoulders, and then lower your arms at your side. Keep proper form and control your movements as you do this.
- Bend over, lowering your upper body perpendicular to the floor, while lowering your arms until the dumbbells touch the floor. Extend your feet back – you can jump or walk them back – until you are back in pushup position. You’ve completed one rep. Now repeat.
Sometimes it’s helpful to see the big picture as you’re learning this move. It’s like this: pushup, chest, chest, squat, straight up. Repeat.
If any of these man-maker moves is new to you, try them in isolation several times before combining them. Or try this exercise first without the dumbbells until you are used to the motion.
Your body will love the complete strengthening, coordination, and cardio conditioning of this workout. Get ready to enjoy all the benefits.