Yes. Don't click away just yet.
This workout isn't a gimmick. It's a 10 minute quick solution for busy moms who want to tone - yes, I said tone - as in burn fat and build muscle.
Obviously a 10 minute training program isn't optimal, but that doesn't mean it's utterly useless. Some exercise is better than none. Keep this program bookmarked for those days when you are short on time but hungry for a challenging workout session.
This training routine is called a "complex." No, it's not complex in the sense that it's difficult to understand. A complex is a grouping of exercises perform using only a dumbbell or barbell with no rest in between movements.
You can perform this workout more than once per day if you have time, or multiple times per training session. So grab your water bottle and get ready to sweat.
It's game on (or #gains on) time!
Quick 10 Minute Workout For Busy MomsThe only thing you need for this workout is a pair of dumbbells and your cell phone with a timer app. Pick a moderately challenging weight.
Perform each dumbbell exercise in sequence. No resting allowed! Once you reach the last exercise in the sequence, immediately start over. Continue to cycle through exercises until the 10 minute time frame is done.
Start with ONLY one rep per exercise. After you cycle through movements, start over again with 2 reps per exercise. Continue adding a rep to an exercise each time through the cycle.
This is one long, strenuous 10 minute set. If you decide to perform a second 10 minute set, rest at least 2 minutes between efforts. You can extend this workout up to 15 or 20 minutes if you have the time.
Make sure to add weight to this dumbbell complex when they weight feels a little too manageable.
|10 Minute Workout For Women|
|Two Arm Dumbbell Rows||1||1, 2, 3...|
|Stiff Leg Dumbbell Deadlifts||1||1, 2, 3...|
|Dumbbell Curls||1||1, 2, 3...|
|Dumbbell Lunges or Overhead Squats||1||1, 2, 3...|
|Standing Overhead Dumbbell Press||1||1, 2, 3...|
|Dumbbell Shrugs||1||1, 2, 3...|
|Dumbbell Kickbacks||1||1, 2, 3...|
|Dumbbell Squat Thrust With Push Up||1||1, 2, 3...|
Workout NotesSquat Thrusts - Hold the dumbbells at your side. Squat down, place the dumbbells on the floor and thrust your legs back. From this plank position, perform a push up. After the push up, return to the squat position and stand up. this is one complete rep.
Straps - Use lifting straps or Versa Gripps if your grip is an issue.
Protect Your Lower Back - Make sure to keep your lower back tight and braced when performed stiff leg deadlifts and dumbbell rows.
Overhead Squats - If you are able to do so, use overhead squats instead of lunges.
Editor's note: Ladies, don't skimp on the protein. Proper protein intake helps you to build lean, sexy body and is great for recovery. MTS Nutrition offers over 10 amazing whey protein flavors. Click here to learn more.