Often we are pressed for time and can’t make it to the gym for a workout. Here is a workout that will take 30 minutes and you can do it in the comfort of your own home.

Start with 10 – 12 repetitions and 2 sets.

Birds with stability ball

Stand with feet hip distance apart holding a stability ball, hinging forward at the hip. Be sure ankle, knee and hip are in a straight line. Shift weight to the right foot keeping right knee soft.

INHALE: flex through the foot of the lifted leg and tap ball on the floor.

EXHALE: return to starting position.

Squats with dumbbells

Stand with feet hip distance apart.  Place a yoga block or pillow in between your knees.  Hold 5-15 pound dumbbells in your hand.

INHALE: bend into your knees, reaching your buns back behind you, chest high and shoulders together

EXHALE: return to standing position, squeezing your buns as you come to the top.

Standing Bicep Curl

Feet are hip distance apart, chest is high, knees are slightly bent. Arms are resting at your sides with dumbbells in hand.

EXHALE: curl the dumbbells up to the shoulders, keeping elbows in at your sides.

INHALE: return to starting position

High Row with Dumbbells

Feet are hip distance apart, chest is high, knees are slightly bent. Arms are resting on your thighs with dumbbells in hand.

EXHALE: bring hands up along the torso, with elbows staying higher than your wrists. Keep the shoulder blades reaching down your spine.

INHALE: return to starting position

Leg Extension

Start laying on your back with knees 90 degrees above your hip.

EXHALE: Press one leg at a time into a straight line.

INHALE: return to starting position

Alternate sides.