Creating the healthy habit of exercise doesn't have to mean leaving your house to go to the gym, or working out for two hours a day, it can simply mean, getting up 10 minutes earlier than normal and working a couple body parts each day, like we're going to do in this Rise and Shine 8 Minutes a Day Full Body Workout!
This workout is designed to help you build strength, kick start your metabolic rate and burn more calories even while you are resting!
In this workout:
- You will be working two different body parts 5 days of the week.
- You will only be working out for a total of 8 minutes each day, unless you include the stretch;)
- You will be required to "rise and shine" at least 10 minutes earlier each morning.
Equipment Needed:
- A set of 2-10 lb dumbbells
- A sturdy chair, small sturdy table, or bench.
Instructions:
There will be an exercise A and and exercise B each day.
Exercise A= 12 Reps
Exercise B=12 Reps
Complete both A and B exercises back to back without rest. Repeat for a total of 3 rounds.
Warm Up: 1 Minute: Jog in Place or Jumping Jacks
Monday: Shoulders & Abs
A. Lateral Raises You will need 2-5 lb dumbbells
Standing with your feet hip width apart, chest up, and your tummy tight to support your back. Holding the dumbbells at your hips/sides, raise them out to the side, with a slight bend in your elbow, up to shoulder height, hold them for 1 second count and lower them back down to your sides with control.
Repeat for 12 repetitions.
B. Alternating Twisting Leg Lifts - You will need a sturdy chair.
Sit at the front edge of the chair, knees at 90 degree angle. Chest should be up, back straight and tummy in tight. Hands will be behind your ears.
As you raise one knee up off the chair, you will simultaneously twist your torso, while keeping it tight, to try and connect the opposite elbow with that knee. Hold for a one second count and control the knee on the way back down. Immediately repeat on the opposite side.
Repeat for 12 repetitions, 6 per side.
Tuesday: Triceps & Quadriceps
A. Tricep Dips : You will need a sturdy chair.
You will place your palms on the edge of a sturdy chair, elbows facing back, glutes and back close to the back of the chair and knees at a 90 degree angle.
Lower your bottom down towards the ground until your elbows are bent and close to shoulder height and then raise yourself back up to starting position. Focus on using only your tricep muscles to move yourself up and down.
Repeat for 12 repetitions.
B. Squats
Stand with your feet a little wider than hip width. With your chest in upright position, your tummy in tight, shoulders not elevated but down and relaxed and arms straight out in front of you for balance. Lower your bottom down as if you were going to sit in a chair. Aim to get your thighs parallel with the floor. Make sure your knees are not protruding out over your toes, keep them behind your toes in line with your middle to third toes. Raise yourself all the way back up to standing, squeeze your bottom when you come back up to standing position.
Repeat for 12 repetitions.
Wednesday: Chest & Biceps
A. Dumbbell Chest Press You will need 2-10lb dumbbells
Lie on the floor with your knees bent and at hip width, with feet flat. With a dumbbell in each hand, bring your elbows up and out to chest height. Raise the dumbbells up so that your elbows are at a 90 degree angle. Slow, and controlled, raise The dumbbells up, while keeping your elbows in line with your chest, and until your arms are completely extended upward over your chest. With control, lower your elbows back down to starting position.
Repeat for 12 repetitions.
B. Bicep Curls You will need 2-10lb dumbbells
Stand tall, with feet at hip width, a dumbbell in each hand and down by your sides with palms facing forward. With elbows in fixed spot right in front of your ribs, slowly raise the dumbbells up towards your shoulders, squeezing your biceps at the top. With control, lower back down to starting position.
Repeat for 12 repetitions.
Thursday: Hamstrings & Back
A. Straight Leg Glute/Hamstring Raise You will need a sturdy chair.
Lying on your back, arms at your sides for support, place your feet/heels on the seat of the chair, with your legs straight. Raise your bottom up off the floor, while keeping your legs straight (use your glutes) and bring yourself up to a 45 degree angle. Hold for a one second count. With control, lower yourself back down to starting position.
Repeat for 12 repetitions.
B. Sitting Bent Over Dumbbell Row You will need 3-10lb dumbbells.
Bring your bottom to the edge of the chair, knees at 90 degrees, feet flat and at hip width distance apart. Hinging at your hips, bring your chest and tummy towards your thighs at a 45 degree angle and hold it there. With a dumbbell in each hand, palms facing towards the body and hanging down by each side of the chair, raise your elbows up towards the ceiling while squeezing your shoulder blades together. With control, lower back down to starting position.
Repeat for 12 repetitions.
Friday: Calves & Butt
A. Donkey Kicks
Get on your hands and knees, hands in line and under the shoulders, knees in line with hips. While keeping your tummy tight and stable (no flopping around;), raise one leg up behind you, keeping your knee at a 90 degree angle. Raise up until your knee is in line with your hip, with foot flexed, hold for one second count and lower back down to where your knee is hovering over the ground.
Repeat for 12 repetitions.
B. Leaning Calf Raises
Facing a wall, place your hands at shoulder width, on the wall. Lean your body forward so it's at a 45 degree angle, keeping your feet a little wider than hip width apart. Slowly and controlled, raise your heels up off the floor, squeezing your calves for a one to two second hold, and then lower them back down to the starting position.
Repeat for 12 repetitions.
Each day after you've done your workout for the day, I HIGHLY recommend you take 3-5 minutes to stretch those muscles back out. Here is a good and short routine to add in for an extra few minutes, if you choose to do so. I HIGHLY recommend it!
Make sure you drink at least half your body weight in water each day to keep your body hydrated, and make healthy food choices to fuel your body with what it needs after working those muscles!
