By Maria S. Barr
It’s getting hot in here, so grab a dumbbell! You may find yourself busier than usual this time of year with travel, kids, family, vacations and staycations, but this flexible, portable routine can be done in 10, 15, 20, or 30 minutes.
Driving to your destination? Take a dumbbell with you. Flying for a good time? Fill a water bottle or two when you arrive and go for it! Try for AMRAP (as many rounds as possible) with these six exercises. Do each move for 45 seconds with a 15-second rest. Don’t forget: We make time for what’s important. You should be a priority, so make sure to incorporate fitness into your travel plans.
EXERCISES:
SUMO SQUAT CURLS:
Start by standing tall with the legs slightly rotated externally and planted wider than the shoulders. Bend the knees and arms at the same time.
LEG RAISED ROWS:
Stand with one leg lifted; hinge forward with the weight in one hand. Keep the leg lifted, and pull the weight toward your side. Repeat on the other side.
REVERSE LUNGE REACHES:
Stand tall with your legs together, arms bent and the weight sitting in your hands (palms up). Step back into a reverse lunge and extend the arms out. Alternate legs. Go at a quick pace to keep the heart rate up.
LATERAL LUNGE SWINGS:
Start by standing and holding the weight overhead. Keeping the arms straight, step out to one side, hinge forward and bring the weight toward the front of the shin. Alternate sides.
CURTSY CRUNCH:
Start by standing tall with the heels together, holding the weight in front of you with bent arms. Step into a curtsy lunge, twisting the torso into the supporting leg as you step back. Alternate sides.
JUMP SQUAT FRONTALS:
Start in a wide stance with both hands on the dumbbell. Bend the knees, lower the weight and hop. As you hop (or stand), lift the weight to shoulder height in front of you. You can keep heels down the entire time and just stand tall instead of jump.
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Maria S. Barr is a fitness instructor, educator and entrepreneur who serves as brand manager and a master trainer with Barre Intensity. Reach her at maria@barreintensity.com.