The Quickie Workout for Gym Babes (Intro & Beginner)

Has this ever happened to you? You walk into the gym, energized and raring to go, only to look at the clock and suddenly realize you have approximately 45 minutes to crank out a good workout. This happens to me on a weekly basis, so I created this workout for procrastinators like me! It's designed to keep your heart rate high for it's entirety, toning all your major trouble spots in the process (butt, thighs, core, shoulders, arms, back).  

You can find dozens of time-efficient workouts on popular sites like Pinterest, but what makes this one different is that it's uniquely designed to be done in a gym.

The first part is a variation for beginners, since I know many ladies out there need an intro to weight training. Be prepared: this workout will push you!

Some tips before you get started (beginner and advanced alike)...

1. Set up a medium-sized area for yourself. Be confident! If someone tries to cut their way into your space, don't scoot over for them. Mark your territory. You will be in this space for the entirety of your time in the gym today, which really won't be very long, and remember: you're paying for that space!

2. Grab all the gear you'll need: mat, medicine ball, stability ball, ALL the dumbbells, etc. This will save time since you won't be wandering around looking for the 10-pounders.

3. You don't have time for a long warm-up today, so do a dynamic warm-up.

Ready? Let's go!!

Beginner (descriptions below). Repeat each circuit 2-3 times, depending on how much time you have. Rest 1-2 minutes between each circuit. Use that valuable time to stretch if needed.
 

• Circuit 1 (no rest between exercises)

Squat w/lateral Leg Lift

Back extension on stability ball

Glute Bridge

• Circuit 2 (30 seconds each, no rest between exercises)

Jump rope or jumping jacks

Wood Chop

• Circuit 3 (no rest between exercises)

Bicep Curl

Tricep extension

Medicine Ball Crunch on Stability Ball

• Repeat Circuit 2
• Circuit 4 (30 seconds rest between exercises)

Lunge w/Shoulder Press

Plank

This workout is designed to take approximately 40 minutes, including a 3- minute warm-up and 5 minute cool down/stretch. If you find you have extra time at the end, repeat Circuit 2 as many times as you like. If you are running short on time, do only 1 or 2 rounds of Circuit 2 instead of 3.

Descriptions for Exercises

1. Squat w/ lateral leg lift (works butt & outer thighs)

Hold a 5-10-pound weight with both hands. Squat down as low as you can, back flat, making sure your knees are behind your toes. As you rise, straighten right leg (don't lock) and lift it directly out to the side, toes pointing to mirror. Repeat, alternating legs. Do 20 reps total.

2. Back extension on stability ball (works back, shoulders, butt & abs)

Lay face down with your tummy supported by the stability ball. Engage your abs to keep your back as straight as possible throughout the movement. Keeping your neck down, simultaneously lift your left arm (palm down) and right leg (toes pointed) straight into the air, feeling the squeeze in your back and glutes. Pause and repeat, alternating sides. Do 10 reps each side.

3. Glute Bridge (works abs, hamstrings, and butt)

Lie flat on back, knees bent, as if you are about to do a crunch. If your gym has one, put a squishy ball between your knees; squeeze. Lift butt into the air so that your body forms a straight line from shoulders to knees. Squeeze ball with knees once, engaging glutes. Lower and repeat. Do 10 reps. (If this is too easy, grab a pair of 5-pound DB's and rest them on your quads as you move up and down.)

4. Wood Chop (10/ea) (works obliques and legs)

Hold a light medicine ball in both hands. Perform the following exercise (see below), starting from the top and bringing the ball across your body, lowering into a squat as you twist. Do 10 reps on each side. Remember to engage abs throughout.

 

5. Bicep curl & 6. Tricep extension

Time to break out the big guns! Do this bicep/tricep workout quickly but with proper form. Grab a 10-12 pound DB. Have one hand around each end of it. Keep your upper arms unmoving throughout these exercises. Perform 8 bicep curls, palms facing up. Sit on a stability ball to make the next move even more challenging for your abs. Align your lower arms with your ears and keep them straight, bending only your elbows until your arms are fully extended. Perform 8 tricep extensions. 

 

7. Stability ball crunch (works abs and back)

Holding a medicine ball on top of your chest, with your lower back on a stability ball, crunch up, keeping body straight from head to lower back. Relax your neck and use your abs to lift your upper body. Do 12 reps.

8. Lunge w/ Shoulder Press

Stand, feet hip-width apart, holding 2 5-pound DB's. Lunge back with your right leg, keeping knees behind toes. Come up to standing and repeat with left leg. In the standing position perform a shoulder press (see below). That's 1 rep. Do 10. 

 

9. Plank (works almost your entire body—especially abs!)

Keep body as flat as possible throughout. DON'T lift up your butt or drop your neck. DO feel free to drop to your knees if it gets too difficult. Hold for as long as you can, but at least 20 seconds (see below).