Time Saving At-Home Workout Plan

Make the most of your time

You need: A flat bench or a ball and dumbbells

Do 2 sets of 8 to 15 reps each exercise as desired

Remember to listen to your body and watch your form

Warm-up: 3-5 minutes with either jumping jacks, jump rope, or running in place to get the heart pumping and body warmed up! Anything to get the blood flowing!

Legs

Dumbbell squat

Lunges

Chest

Dumbbell chest press (on bench or ball)

Dumbbell flye (on bench or ball)

Biceps

Bicep curls

Hammer curls

Shoulders

Shoulder press

Lateral (side) Dumbbell raises

Abs

basic crunch on the floor or ball

Bicycle crunches

Back

Dumbbell bent over rows

Push-ups

Supermans

(To do a superman: lay on your stomach, lifting your arms and legs up at the same time. Should feel it in the lower back)

Triceps

Bench dips (can use stairs)

Dumbbell kickbacks (another name for tricep extensions)