Between work, family and an endless list of to-dos, it may seem nearly impossible to fit exercise into your daily routine. Certified personal trainer and group fitness instructor Lindsey Bomgren, a busy mom of three, understands how difficult it can be to make time to be active. The solution? Quick workout routines that you can easily fit into even your most hectic days.
Bomgren has developed two 10-minute workout plans that you can do right at home with minimal equipment. These quick routines focus on two common problem areas - abs and legs. Do both on days when you have more time or alternate these routines each day, and get some cardio in between. Bomgren's plan will get you up, moving and out the door to get on with your busy schedule in no time.
10 Minutes to Stronger Abs
Target Areas: Abs and core
What You'll Need:
- 10- to 15-pound dumbbell
- Mat
- Sweat towel
Workout Overview:
- 5 weighted ab exercises to strengthen your core
- Timed intervals: Work for 40 seconds, rest for 20 seconds
- Repeat all five moves twice
Get Started:
For this 10-minute exercise routine, perform all single-sided moves on the right side of the body for the first set. For the second set, repeat all five moves on the left side of the body. Work for 40 seconds, rest for 20 seconds.
1. Single leg deadlift dumbbell + knee drive
Stand tall and hold a dumbbell in your right hand. Slightly bend your left knee. While maintaining your balance kick your right leg back and slowly lean forward until your torso is parallel with the floor. As you move back to a standing position, bring your right knee up as high as you can in front of you without compromising your posture.
2. Crossbody lift + press (chop)
Place a dumbbell on the floor outside of your left foot. With your hips shoulder-width apart, stand tall. Next, squat, hinge at the hips and rotate your torso toward the dumbbell. Bring your right hand across your body, pick up the dumbbell. Lift the dumbbell to an overhead position, then rotate your torso to bring the dumbbell back to its original position and tap it on the floor.
3. Side plank to T with dumbbell
Start on a side plank position on your left side. Hold a dumbbell with your right hand keeping your arm parallel to the floor. Stabilize your core while raising your arm toward the ceiling.
4. Weighted single side dead bug
Lie down on your back. Bend your knees with your feet flat on the floor. Extend your right elbow while holding a dumbbell straight overhead. With your right arm extended, slowly lower the dumbbell above your head toward the floor while keeping your back flat on the floor.
5. Overhead hold + march
Stand tall. With your right hand, hold a dumbbell in the overhead position with your knuckles toward the ceiling. Stabilize your core and march in place. Bring your knees as high as you can in front of you without compromising your posture.
10-minute Booty Band Workout for Toned Legs
Target Areas: Legs
What You'll Need:
- Mini loop resistance band
- Sweat towel
Workout Overview:
- 10 booty band leg exercises
- Timed intervals: Work for 40 seconds, rest for 20 seconds
- Complete one set of all 10 exercises for a 10-minute leg workout
Get Started:
For this 10-minute exercise routine, perform one set of all 10 moves. Work for 40 seconds, rest for 20 seconds.
1. Banded side-to-side squats
Stand tall, feet hip-width apart with a band around both thighs. Take a big step to the right and squat. Stand tall, bring left foot to right foot. Take a big step with your left foot and squat.
2. 2 lateral walks + 2 rear kicks
Stand in a quarter-squat position, feet hip-width apart with a band around both ankles. Take two side steps to the right. Stand tall, shift your weight to your left leg. Kick your right leg back until there's tension on the band. Perform back kick twice. Return to quarter-squat position, feet hip-width apart. Take two side steps to the left. Stand tall, shift your weight to your right leg. Kick your left leg back until there's tension on the band. Perform back kick twice.
3. Banded side step squat + knee drive (hip flexion), right leg
Stand tall with a band around both feet. With your right foot, take a side step to the right until there's resistance in the band and squat. From the squat position, lift your right knee in front of you as you return to a standing position.
4. Banded side step squat + knee drive (hip flexion), left leg
Stand tall with a band around both feet. With your left foot, take a side step to the left until there's resistance in the band and squat. From the squat position, lift your left knee in front of you as you return to a standing position.
5. Reverse lunge, right
Stand tall. Take a large step back with your left foot while lowering your hips so that your right thigh becomes parallel to the floor. Your right knee should be directly over your ankle. Return to standing position and repeat movement.
6. Single deadlift, right
Start in a standing position. Slightly bend your right knee. While maintaining your balance kick your left leg back and slowly lean forward until your torso is parallel with the floor.
7. Reverse lunge, left
Stand tall. Take a large step back with your right foot while lowering your hips so that your left thigh becomes parallel to the floor. Your left knee should be directly over your ankle. Return to standing position and repeat movement.
8. Single deadlift, left
Start in a standing position. Slightly bend your left knee. While maintaining your balance kick your right leg back and slowly lean forward until your torso is parallel with the floor.
9. Quadruple fire hydrant + donkey kick, right
With the band around your thighs, start in a tabletop position. Keeping your back and both arms straight and your core engaged, lift your right knee to the side as high as you can. Return to tabletop position. Next, lift your right knee back until your thigh is parallel with the floor.
10. Quadruple fire hydrant + donkey kick, left
With the band around your thighs, start in a tabletop position. Keeping your back and both arms straight and your core engaged, lift your left knee to the side as high as you can. Return to tabletop position. Next, lift your left knee back until your thigh is parallel with the floor.
Want to work out alongside Bomgren? Follow @nowfoodsofficial for the 10-minute video, which will go live on Friday, May 20!
Supporting Your Health and Fitness
As you ramp up your fitness routine, healthy nutrition and certain dietary supplements can help you feel stronger and more energized.* Add fruits, vegetables, lean meats and healthy grains to your diet, and power up your health and fitness with these supplements:
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Add a scoop of collagen peptides, such as NOW® Collagen Peptides Powder, to your smoothie, coffee or tea after resistance training to promote healthy, lean muscles.*
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Support metabolism and heart health with an L-Citrulline supplement, such as NOW® L-Citrulline Veg Capsules.*
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Reduce muscle soreness and support muscle recovery after your workout routine by adding a scoop of L-Glutamine, such as NOW® Glutamine Powder, to your favorite healthy drink.*
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*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
