Your Do-Anywhere, Total-Body Strength Workout

Your Do-Anywhere, Total-Body Strength Workout

The Routine

If the thought of strength training makes you squeamish but you're ready to build some muscle, we have a plan for you. This beginner circuit workout will teach you basic sculpting exercises you can do anywhere. Grab a set of dumbbells (we recommend 5 to 10 pounds) and get at it. If you don't have weights, you can use soup cans or full water bottles—seriously.

To do it: Start with light cardio for five minutes (see suggestions below), then start the first three-exercise circuit, repeating it two to three times. Rest for 60 seconds then move on to the next circuit.

Warm-up: 5 Minutes

Take a full five minutes to get your blood flowing, your heart rate spiking a bit and your muscles prepped for the routine. Do what feels good to your body—just keep moving. A solid warm-up can prevent injury and decrease that annoying soreness that comes a day or two after working out.

• Marching, running or skipping in place
• Jumping jacks (as shown) or cross jacks
• Arm circles, big and small
• Walking or running stairs
• Jumping rope
• Side shuffle
• A little free-style dancing—crank the music and groove

Circuit One: Squat

• Stand with your feet slightly wider than your shoulders, feet parallel or toes pointed out slightly. Hold your hands out in front of you for balance. Shift your pelvis back, bend your knees and lower your hips as if you were sitting into a chair (as shown). You're aiming to bring your thighs parallel to the floor, but don't let your knees go beyond your toes. Your weight should be in your heels.
• Press through your heels to straighten your legs and return to standing. Squeeze your glutes once standing to complete the exercise.
• That's 1 rep; do 8-10.

This move works the thighs, butt and core. Many exercises build on the basic squat, so it pays to master your form before adding weights and variations to your workouts. Practice by squatting onto the edge of a chair if you feel you need more guidance on form.

Circuit One: Bent-Over Row

• Holding a dumbbell in each hand and standing with your feet hip-distance apart, bend at the waist. Keep your back parallel to the floor with a neutral spine—not rounded.
• Extend your arms out in front of you, keeping a slight bend in your knees.
• Engage your abs and squeeze your shoulder blades together as you bend your elbows back bringing the weights to your torso. Keep your arms close to your torso.
• Slowly lower the weights back to the starting position. That's 1 rep; do 10.

This exercise works the upper back, specifically the muscles between your shoulder blades, which tend to be weak from slouching at computers or hunched reading a smartphone.

Circuit One: Bird Dog

• Begin on all fours with your hands directly under your shoulders and your knees directly under your hips. Pull your abs to your spine as you bring your left knee and right elbow together under your torso.
• Keeping your torso stable and level, straighten your right arm and left leg. Reach through your left heel to engage the muscles on the back of the leg and your butt.
• That's 1 rep; do 5. Repeat on the opposite side.

This exercise works the core and teaches the abs and back to work together to stabilize the torso. This move will help get your ready for planks, too.

Circuit Two: Good Morning

• Stand with your feet hip-distance apart, and place your hands at the back of your head with your elbows opened wide. No slouching.
• Pull your abs to your spine, and keep your back neutral while hinging at that hips, pressing your butt backward until your back is almost parallel to the floor. Keep a slight bend in your knees as you bend forward.
• Return to standing, squeezing your glutes when you are upright. That's 1 rep; do 10.

This move works the entire back of your body (butt included!) and prepares you for deadlifts.

Circuit Two: Bicep Curl

• Start by holding a dumbbell in each hand at the sides of the body. Your knees should be slightly soft and your abs engaged.
• Keeping your elbows close to your sides, slowly raise the dumbbells to the chest, rotating your palms toward you.
• Moving with control, lower your back to the starting position.
• That's 1 rep; do 10-12.

This classic move will tone your upper arm, but use your abs to keep your torso stable while lifting and lowering the dumbbells.

Circuit Two: Dying Bug

• Lie on your back with a neutral spine and your hips and knees at right angles with your palms pressed into your thighs just above your knees.
• Pull your abs to your spine keeping your ribs and pelvis still as you lengthen your right arm and leg away from each other. While you are aiming to have your leg parallel to the floor, only go as low as you can while keeping your lower back from arching.
• Return to the starting position, and repeat on the left side. That's 1 rep; do 10 alternating sides each time.

Don't let the silly name fool you, this move is hard but the perfect challenge for a beginner. It's a stability exercise that trains your abs to work while your arms and legs move. Slow and steady wins the race here; you have to actively engage your abs and monitor your stability.

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Photo Credit: POPSUGAR Studios

Original article and pictures take www.self.com site