Let’s be real.
There’s a reason there are so many phrases about how important (and
minimal) time is…I mean, after all, time is money. I don’t like to waste time. I don’t have time to go to the gym to do an
exercise for every single muscle. So as
a constituent of Generation Y, I like to multi-task. For example, right now I'm writing this post,
Snap Chatting a picture of myself writing this post, catching up on last week’s
Real Housewives of Orange County (team Tamra!), and chowing down on my
post-workout go-to lunch (egg whites, spinach, avocado, brown rice, and
Sriracha nom nom nom). My workouts are
no different—I want to target as many muscles as possible, in as little time as
possible. That is why I made up the
Dumbbell Blonde Routine. It is a
multi-tasker’s dream. In about 37
minutes, you’ll hit all of your major muscles in less time than it takes Vicky
Gunvalson to come up with a new reason to call Gretchen “stupid” again (let’s
come up with a new comeback, Vic).
I recommend doing the Dumbbell Blonde Routine 2-3 days a week. This routine is different from most
stationary programs in that you perform each exercise for a minute, doing as
many reps as you can within that 60 seconds before moving onto the next
exercise. Relax for 15 seconds between
exercises and rest for 2 minutes when you complete all 10. Then repeat twice for a total of 3
times. I recommend starting with 3-5lb
dumbbells, especially if you’re new to weight training, and slowly moving up to
heavier weights. Start with a set you
are comfortable with—it should be difficult but I don’t want you to hurt
yourself! So the time is NOW, get to it
and let me know how it goes!
1.
Prisoner’s
squat (AKA you will take no prisoners when it comes to how toned your butt
and abs will be with this move)
Start with your legs slightly wider than hip’s
width apart, feet facing forward, holding a single dumbbell at chest’s height. Beginning to squat, bring your elbows to meet
your knees. Be sure to push your booty
back and not to let your knees move in front of your toes. Return to standing and repeat.
2.
Mountain
climbers (AKA cardio, abs, and arms in one move? Sign me up!)
Start in plank position, with your arms directly
below your shoulders, using your core strength to keep your body straight
through your heels. Bring your right
knee forward until it’s under your chest.
Lift your hips and quickly switch your legs to bring your left knee
forward under your chest. Switch the right
knee forward and repeat. Keep your
weight evenly distributed and your abs engaged.
Think horizontal running man.
3.
Forward
lunges with alternating bicep curls and hammer curls (AKA a twist on a
classic move that will make your arms more Cameron Diaz in Charlie’s Angels and
less Grammy at bingo night)
Start standing with a dumbbell in each
hand. Step your right foot forward into
a forward lunge, making sure your knee does not go beyond your toes. Simultaneously, with your arms straight down
and palms facing forward, bend your arms to bring the dumbbells to your
shoulders in a curl (as shown on the left).
As you return to standing, bring your right foot back to start position,
lower your arms slowly down to your sides.
Next, step your left foot forward into a lunge, this time curling your
arms with your palms facing in for a hammer curl (as shown on the right). Return to your start position and repeat.
4.
Plank with
row (AKA challenging…but well worth the benefits you will see to your
obliques)
Start in plank position, with your hands holding
dumbbells directly below your shoulders, using your core strength to keep your
body straight through your heels. Pull
your right arm up to chest height, sending your elbow straight up. Be sure to keep your hips level. Lower down to start position and repeat on
the left side.
5.
Dumbbell
clam closes (AKA I couldn’t think of a good name for this exercise but it
flattens and tones your tummy so good, people will say, “hot CLAM look at those
abs!”)
Lay on your back, making sure to keep your lower
back in contact with the floor. Hold one
dumbbell between your hands, behind your head.
Keeping your neck on the floor and your arms and legs straight, lift the
dumbbell overhead while lifting your legs to meet your hands at your midsection
(as shown). Lower both simultaneously to
about 6 inches off the ground and repeat.
Try not to let your arms or legs touch the ground for the remainder of
the exercise.
6.
T-Pushups
with dumbbells (AKA adios love handles!)
Start in plank position, with your hands holding
dumbbells directly below your shoulders, using your core strength to keep your
body straight through your heels. Bend
your elbows, keeping them tight into your chest and lower yourself down into a
low push-up position (as shown). Be sure
not to let your booty sink down OR let it push up too much (control dat
thang!). As you push yourself back up to
plank position, lift your right arm up in the air, simultaneously turning your
body to the right and stacking your feet into a side plank (as shown). Hold for a few seconds and return to
start. Repeat on the left side.
7.
Lunge
jumps (AKA fat-torching plyometrics…’nuff said)
Start in a lunge position with your right foot
forward. Use your strength and momentum
to jump up, switch your legs in the air.
Land softly, with your left foot forward in a lunge. Jump switch back to the right side and
repeat.
8.
One-leg
deadlifts with dumbbell (AKA the back of your legs will be cottage
cheese-free in your daisy dukes)
Start standing, holding one dumbbell in your
right hand. Keeping your back straight,
begin to bend from your hips. Lower your
right arm down to the floor, while simultaneously lifting your left leg
straight back (as shown). Be sure to
keep your right leg straight and to keep your back and left leg almost
perpendicular to your right leg. As you
rise back up to standing, keep your left leg slightly above the ground. Repeat, staying on the right side for 30
seconds until you switch to repeat on the left leg.
9.
Curtsy
lunge with side rows (AKA another multi-tasking dream of an exercise)
Start standing holding a dumbbell in each hand. Bending your right leg into a single leg
squat, bring your left leg behind into a curtsy. Simultaneously, using your tricep strength,
bring your elbows up to shoulder height, keeping your arms bent (as shown). Return to your start position and repeat on
the left.
10. Spiderman planks (AKA abs on abs on
abs)
Start in a forearm plank (as shown in the top
picture), using your core strength to keep your body straight through your
heels. Lift your right leg a few inches
off of the ground and bring your right knee to your right elbow. Hold for a few seconds and return to your
start position. Repeat on the left side.
