When you're at a loss for what to do at the gym, go for simple moves that burn calories and work the entire body. These four basic exercises are easy to execute — but don't worry, you'll still feel the burn. Learn how do these multitasking moves below.
Walking Lunge With Bicep Curl
The walking lunge works your entire lower body, while adding bicep curls works your arms.
- Stand upright, feet together, holding two dumbbells (five to 10 pounds) at your sides.
- Take a controlled step forward with your left leg, curling the dumbbells to your shoulders, keeping your elbows close to the body.
- Lower hips toward the floor, and bend both knees (almost at 90-degree angles). The back knee should come close but never touch the ground. Your front knee should be directly over the ankle, and the back knee should be pointing down toward the floor.
- Push off with your right foot, and bring it forward to starting position, lowering the dumbbells to your side. This completes one rep.
- Next, step forward and repeat with the right leg.
- Do two to three sets of 15 reps.
Narrow Squat With Overhead Press
The narrow squat works your lower body, especially your inner thighs while working your core by challenging your balance. Adding arm work completes this total-body toner.
- Begin standing with your legs together, holding your weights by your shoulders.
- Squat as if you were sitting in a chair while raising your arms overhead. Keep your legs squeezing together to work your inner thighs and focus your weight into your heels to work your glutes.
- Return to starting position by pressing through your heels while lowering the weights back to shoulder level.
- Do three sets of 15 reps.
When in doubt, add a BOSU ball. Planking on this versatile piece of equipment helps you work your core; it also adds extra work for your arms.
- Start facing the floor, resting on your knees.
- Turn the BOSU over, and position it at the top of your mat so the handles are on the side. Plant your palms on each side of the BOSU, shoulder width apart. Your palms should be flat; spread your fingers out wide to help support your weight and take the strain out of your wrists. Step your legs out behind you one at a time, and rest on your toes.
- Contract your abs to prevent your butt from sticking up or your belly from sinking. Your spine should be straight, not curved, with your abs pulling toward the ceiling.
- Hold for 30-60 seconds, rest, and then repeat three times.
This move is great for working your back, lower body, arms, core, and shoulders. Talk about total-body!
- Start by grabbing a set of five- to eight-pound dumbbells and standing with your feet hip width apart, holding the dumbbells by your side. Lift one leg back, and tip your torso forward so you are balancing on the opposite leg.
- Once your body is parallel to the floor, your arms should be straight, facing the floor. Move your arms in a rowing motion by bending your elbows and pulling them back, pushing your shoulder blades together.
- Complete the row by extending your arms back down to the floor. Come back to standing position.
- Do two to three sets of 10 on each leg.