The Ultimate Multi-taskers Workout

Doing plank jacks with your puppy is the ultimate multi-tasking exercise!  We are all busy people and finding time for fitness sometimes gets lost in the shuffle.   This is a great full body workout full of compound exercises that you can make as long or as short as your schedule permits.  Compound exercises give you 2 benefits for the price of 1...WHAT A BARGAIN!  Have fun!

The Ulitmate Multi-taskers Workout

directions:

  • 60 seconds for exercise #1 followed immediately with 30 seconds for exercise #2

  • can modify intensity by decreasing times to 40/20 or 30/15

  • 2-4 times through all 5 sets (about 12 minutes/all 5 sets)

  • take 60 second break between sets

  • You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. Click HERE for full disclaimer.

equipment:

  • dumbbells

  • mat

  • timer

SET #1

60 seconds Squat and Press

Stand with feet hip width apart and holding a weight in each hand directly above shoulders.  Lower to a squat keeping the your weight in your heels.  Stand and press both weights overhead.  Repeat

30 seconds Squat Jump or Modified Squat Jump

Stand with feet hip width apart.  Lower to a squat and touch the ground between your feet.  Push through heels to jump and explode off the ground reaching your hands over your head.  Land with soft knees, squat, touch ground, repeat.  (Modified Squat Jump 

 

SET #2

60 second Lunge and Curl

Stand with feet together and weight in each hand.  Step right foot forward and bend both knees to make two 90 degree angles with your legs.  Curl the weights up to your shoulders while keeping your elbows close to your sides.  Lower weights back down so you have arms hanging to your side, push off that front foot and stand with feet back together.  Alternate sides and repeat.

30 seconds Modified Jump Lunge

Start in lunge position and jump off the ground and land with both feet together back at center position.  Jump to reverse lunge and jump back to center.  Repeat.  (Modified Jump Lunge Description) 

SET #3

60 seconds Deadlift and Wide Row

Stand with feet hip width apart.  Keeping soft bend in knees and back flat, reach weight toward floor, stopping near ankle or shins.  Return to standing pulling from your hamstrings and glutes.  Now raise weights to chest height, keeping elbows higher than hands. Repeat.

30 seconds Burpee Squats

Stand with feet hip width apart.  Place hands on the ground and jump/kick legs back into plank position keeping abs tight.  Jump feet back towards your hands, raise chest and hands up while staying in a squat.  Repeat

SET #4

60 seconds Tricep Extension and Leg Raise

Lie face up, arms raised directly above the shoulders with a weight in each hand, palms facing eachother and legs extending straight out on the floor.  Keeping elbows still, slowly lower each weight toward floor until hands are next to ears.  Press weights back up and lift legs up off ground until feet are above hips.  Lower legs and repeat.

30 seconds Scissor Kicks

Lie on back with arms by side and legs out straight.  Lift and lower each leg in alternate fashion making small flutter kicks.  Be sure to press your lower back into ground.  

SET #5

60 seconds Push Up with Row

Start in a push up position with each hand holding a dumbbell.  Do one push up then row right arm to torso keeping elbow close to to body.  Repeat row with left arm.  Then back to push up.

30 seconds Plank Jacks

Start in plank on your hands or elbows.  With your abs tight, quickly jump feet in and out while maintaining a plank position.

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