Mini Curl, Press & Push Up + Lunge Workout

This is one of those workouts that sounds and looks a lot easier than it is. But this Mini Curl, Press & Push Up + Lunge Workout is a challenging way to train your entire body when you have limited time and space.

Stand holding a pair of dumbbells at your sides. Perform a dumbbell curl until the weights are at shoulder level. Rotate your palms so they are facing away from you and perform overhead shoulder press, then lower dumbbells through same motion--slow and controlled.

Once you’re back to the starting position (with the weights by your side) lower the dumbbells down to the ground, thrust your feet back and do a push up (with your hands still on dumbbells). Then quickly snap feet back to your hands and stand. That’s one rep!

This exercise incorporates four movements into one: A bicep curl, a shoulder press, a push-up and a burpee. Remember to keep your core tight throughout the entire movement. It’s a lot harder than it sounds!

Once you’ve completed 10 reps, drop the dumbbells and go right into your lunges.

Stand with feet together, take a big step forward and slowly lower your body into a lunge position. Slowly push back up to starting position, making sure to push through your heel. Switch legs and repeat. That’s one rep.

Remember not to not lean forward when lunging. Lunges are a great overall lower body exercise that work your quads, hamstrings and glutes.

Take a few breaths and pick up the dumbells for your next set.

Modifications
To boost the workout’s intensity, complete 10 sets of 10 reps--and hold on to the dumbbell while performing your lunges.

If you’re a fitness newbie, aim for 5 sets of 10 repetitions.

Only got 10 minutes? Work in as many sets of 10 repetitions you can fit in.

Why does this matter to you? This combination mini workout requires strength, flexibility, balance, endurance, and explosiveness! Remember, mini workouts aren’t a replacement for weight training sessions, but they are a versatile, inexpensive, and time efficient way to improve your overall fitness.