These 3 Moves Will Give You A Total-Body, At-Home Workout

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There’s no need to overcomplicate a quick, at-home workout—this three-move routine from Jill Penfold, certified personal trainer and creator of the LA Bride Body program, will work your entire body. Plus, you’ll build strength and feel energized AF in just 10 minutes. “It’s dumbbell strength-work followed by plank holds to tighten and tone your core,” explains Penfold. 

What you’ll need: You’ll need a timer and a set of medium-weight dumbbells.

Here’s how to do it: Start your timer at zero and do 12 reps of the first exercise as quickly as possible without losing form. Then drop down to the floor and hold a high plank for the rest of the minute. When the minute changes, do 12 reps of the second exercise as quickly as possible without losing form. Then drop down and hold a high plank for the rest of the minute. Continue until you’ve completed 10 minutes .

1. Dumbbell Hammer Curl To Press — 12 reps

Whitney Thielman

This is your “even minute” exercise.

• Stand tall with your feet hip-width apart and a weight in each hand with your palms facing in.
• Curl the weights to yours shoulders.
• Then press the weights overhead. That’s 1 rep.

2. Goblet Squat With Dumbbell — 12 reps

Whitney Thielman

This is your “odd minute” exercise.

• Hold the weight at your chest in both hands and stand with your feet hip-width to shoulder-width apart. Stand tall and engage your core.
• Drop your butt back and down as you keep your chest up, sitting back onto your heels without shifting your weight forward onto the balls of your feet. 
• Driving through your heels, come back up to standing. Squeeze your glutes at the top. That’s 1 rep.

3. High Plank — Hold until the minute changes

Whitney Thielman

After you complete the specified number of reps of the exercise above, hold this position until the minute changes, and you move on to the other move.

• Start on your hands and knees on the ground. Your hands and knees should be shoulder-width apart, hands under shoulders and knees under hips.
• Lift your knees off the ground and step your feet back, bringing your body to full extension. You want to create one long line that connects your shoulders, hips, and ankles.
• Reach back through your heels and forward through the crown of your head. To keep your neck and spine in a neutral position, try aiming your chin about six inches in front of your body.

You may also like: Try This 10-Minute Plyometric Workout You Can Do At Home

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• 14 Motivational Fitness Quotes To Inspire You Every Time You Work Out
• 1 Reason Your Workout Is Preventing You From Losing Weight

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