Work With Whatcha Got - Muscle & Performance

Work With Whatcha Got

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Did you ever want to do a workout you saw in a magazine but didn’t have the right equipment? Well you’re in luck — these compound, multi-muscle moves can be done with whatever junk you’ve literally got in your trunk. Barbells, dumbbells, bands or medicine balls — all will work for these moves.

Arrange these exercises in a circuit, doing each one for a minute and resting 30 seconds or less in between. Go through the routine three times for an unparalleled 15-minute fat-blasting workout.

Squat and Press
Start: Stand with your legs hip-width apart, knees slightly bent. Hold the weight or the band handles at shoulder height, elbows pointing downward.

Move: Bend your knees and kick your hips back, squatting down with your weight in your heels. When your thighs come parallel to the ground, reverse the move, extending your legs to return to the start. Once standing, press the weight or band handles overhead, extending your arms fully without locking out your elbows. Lower your arms to complete one rep.

Lunge and Curl
Start: Stand with your feet hip-width apart and hold the weight or band handles in front of you, arms extended toward the floor and palms facing up (unless you’re holding a medicine ball). Take a large step to the rear with one foot and center your weight between your front foot and your rear toe.

Move: Bend both knees to lunge down, tracking your front knee over your toe and keeping your torso upright. Simultaneously curl the weight or handles up, bending your elbows and bringing your hands toward your shoulders. When your front thigh comes parallel to the floor, reverse the move, lowering your arms and extending your legs to return to the start.

Got a Bosu?
Use it to add an element of balance for extra core training. Stand with one or both feet on it to engage the abs, lower back, hips and ankles.

Sumo Squat and Upright Row
Start: Stand with your feet wide, toes turned out on a diagonal, and hold the weight or band handles in front of your thighs with your hands close together and your palms facing your body (except for medicine balls).

Move: Bend your knees and squat down, tracking your knees over your toes and keeping your torso upright. Simultaneously pull the weight or handles upward, keeping your hands close together and driving the backs of your elbows toward the ceiling. When your thighs come parallel to the floor and your hands come underneath your chin, reverse the move and return to the start.

Modified Deadlift and Row
Start: Stand with your feet hip-width apart and knees slightly bent, holding the weight or band handles at your sides, palms facing inward. For medicine balls, hold the ball in front of you with your arms straight.

Move: Bend forward at the hips, keeping your back straight and your abs tight and maintaining a slight bend in your knees. When your upper body comes to a 45-degree angle, pause, then pull the weight or handles upward, driving your elbows up and back and squeezing your shoulder blades together. Extend your arms and stand back up to complete one rep.

Push-Up Windmill
Start: Get into a push-up position with your hands underneath your shoulders and your head, hips and heels all in line.

Move: Bend your elbows and lower into a push-up. Come back to the start position, then lift your right hand toward the ceiling, turning your hips and body and opening to the right side. Replace your hand, do another push-up and repeat, alternating sides.