Challenge Your Entire Body With This Weighted Workout

Updated on 12/3/2018 at 8:30 AM

POPSUGAR Photography | Kyle Hartman

Grab some weight for a quick strength training session. This 10-minute, full-body workout is full of multitasking moves the work multiple areas at once. It will leave you feeling energized and ready to take on your day with the knowledge that you managed to fit in a workout.

Full-Body Workout With Weights

Equipment: A set of medium-weight dumbbells

Directions: After one minute of walkouts, then perform as many sets of this four-exercise circuit as you can in nine minutes. Follow the prescribed number of reps, and maintain good form throughout; take rests only if needed.

Exercises:

Walkout for warmup: repeat for one minute
Split squat with bicep curl: 10 reps each leg
Plank with row and kickback: 10 reps (5 each side)
Single leg deadlift: 10 reps each leg
Criss-cross abs: 20 reps

Split Squat With Bicep Curl

This combination exercise ensures that your both your upper body and lower body get worked.

With weights at your sides, take a large step back with your right foot.
Bend both knees to 90 degrees while bending your elbows to curl the weights to your shoulders. Squeeze your right glute.
Press your left heel into the floor, and straighten both legs while lowering the weights.This completes one rep.
Complete 10 reps, then switch sides.

Plank With Row and Kickback

This multitasking move is great for working your abs, arms — specifically the triceps, and upper back.

Start in a plank position holding a weight in your right hand with your abs pulled to your spine. Perform a row by bending your right elbow so it is past your shoulder.
Extending your right hand behind, straightening your elbow to work your triceps in the kickback.
Bend the elbow, and lower the weight. Pick the weight up with your left hand to complete the row, and kickback on the other side.
Do 10 reps (5 on each side).

Single-Leg Deadlift

Challenge your balance, and work the back of your legs with this deadlift variation.

Hold one dumbbell with both hands, and lift your left foot slightly off the ground.
Keeping your back neutral, lean your entire torso forward while raising your left leg, which should stay in line with your body. The dumbbell will lower toward the ground. Keep your shoulder blades pulled down your back.
With your back straight, return upright, coming to your starting position. This completes one rep. Maximize this move by keeping your right foot off the ground as you go through your reps.
Do 10 reps, then switch sides.

Scissor Crunch

This straight-leg variation of the bicycle crunch challenges the abs even more than the traditional exercise.

Lie on your back with both legs in the air and your head and shoulders off the ground with your hand behind your head. Lower your right leg toward the floor, and twist your upper body to the left, bringing your right elbow toward your left knee.
Keep your abs pulled to your spine, and switch legs and twist to the right.
Do 20 reps, alternating sides.