It’s easy to psych yourself out of a workout. You might think you don’t have enough time to get a complete session in, so it’s better to just skip it altogether. However, these six exercises from Maria Mejia of Style and Amor prove this theory wrong with six multitasking moves that get a lot done, in not a lot of time.
I love multitasking workouts, because I’m all about doing more in less time. No one really can really spend hours and hours at the gym, so when I’m there, I maximize my time by working out multiple body parts at once. The exercises below provide functional training benefits and enhance the movements you use in everyday life, while also increasing your heart rate, so you burn more calories.
Of course, wearing the right outfit makes working out a lot more fun—the Olesia Short with pockets have made exercising so much easier! Prior to this workout, I did a quick sprint to warm up, while keeping my phone in my pocket and it allowed me to have my hands free, so I could run better. Get yourself a set because you deserve it—now, let’s get to sweating!
6 Exercises: 4 Sets
Using 15 pound dumbbells for workouts
- Bench Glute Bridge Dumbbell Chest Press: With a dumbbell in each hand, lie on your back and bend your legs so they’re at 90 degrees, with your feet planted firmly on the floor. Engage your glutes and hamstrings and lift your hips up off the floor. Press the dumbbells up and squeeze the triceps and pecs at the top. 4 sets of 15.
- Boat Position Overhead Press: Sit on your bottom as you lift your feet a few inches off the floor without touching it. Extend one arm out as you overhead press up the opposite arm. 4 sets of 15 (each side).
- Burpee to Bench or Box Jump: Stand with your feet shoulder-width apart, arms by your sides, in front of a box or step. Use your arms to quickly push your body back up and hop your legs back under in a squat position, and then stand straight up. 4 sets of 12.
- Reverse Lunge with Bicep Curl: Step your right foot back into a deep lunge as your bend your elbows, bringing weights to your shoulders for the bicep curl. Make sure your left knee is directly over your ankle, and bend your right knee so it almost touches the floor. Focus on your left glute as you step your right foot forward to return to the starting position, lowering weights back to your sides. Repeat, lunging the left foot back. This counts as one rep. 4 sets of 15.
- Single Leg Dumbbell Deadlift + Hammer Curl: Lower your torso toward the ground as your rear leg trails behind you, letting arms hang in front of you. Pause, and then reverse the movement, squeezing your glutes at the top. Then perform a hammer curl and repeat. 4 sets of 15.
- Squat to Overhead Press: Grip one dumbbell in each hand with the palm facing each other and hold them in front of each shoulder with the elbows close to the body. Push back into the hips and keep the back straight to lower into a squat holding the weights on the front of the shoulders. 4 sets of 15.