At Home MULTITASKING Fitness Program: Level 1

Here’s a quick work out that targets multiple body parts at the same time, to help you save time! Start by doing each exercise once, 12-15 repetitions*. When you have a good understanding of the exercises, try limiting the amount of rest between each exercise and (when energy and time permit) start going through the series 2-3 times. Perform this series 2-3 days a week (with a day off in between) and aim for 30 minutes of cardio on most of the other days!
*As for selecting the appropriate weight, select a weight that you can perform with proper control ONLY 12-15 times. If you could keep going past 15, you’ll need to add more weight next time. If you can’t even do 12 (especially if you are starting a new program) you’ll need to lower your weight for now. Lifting a weight that is not challenging enough for you, or a weight that is too heavy for you to properly control will just be a waste of your time.

#1. Standing lunge with dumbbell curl to press:

1. Start with one foot widely in front of the other. Test your lunge by bending your knees, allowing your hips to drop straight toward the ground (not forward) and check for a near-90 degree angle at both knees. When ready, add in the arm motion, start with your arms up at shoulder level in a bicep curl motion. As you lunge down, slowly lower your arms, and raise your arms and legs up together. Hold that stance as you switch to a wider arm position (palms facing forward) and perform an overhead shoulder press (don’t arch your back!). Repeat 12-15 times. Do one set on one leg, and then do the opposite leg after #3.

a. For added challenge put your front foot on a BOSU ball or other balance tool.

#2. Stability ball pushups (thighs on ball):

1. Start by getting on all fours and putting your belly on the ball. Then slowly walk out with your arms until the ball is at your mid-thigh. Position your arms in line with your shoulders (but wider) and allow your elbows to bend out to the side as you lower and press up. Make sure to squeeze your stomach tight (thinning your waist from all directions) the entire time! This is great for your core as well as your arms.
Keeping the ball on your thighs will make the weight lighter in your arms than if you were performing a push up on your toes, but will add the challenge of working your core.
a. If you don’t have a ball, do pushups on your knees or toes.
b. For added challenge, work on walking your arms further away so the ball is lower on your legs. Progress all the way to your toes!

#3. Stability ball bridge with triceps extension (skull crusher):

1. Grab your dumbbells and hold onto them while you sit on the ball and slowly walk your feet out until your upper back, shoulders, and head are resting on the ball. Make sure your feet stay directly under your knees and LIFT YOUR HIPS up squeezing your glutes the entire time. You’ll notice that just holding this position is a work out and is targeting MANY muscles! Once you are in position, lift your arms straight up with palms facing each other. Keeping your shoulder and elbow in place, bend at the elbow and allow the forearms and hands to come toward the head to a 90 degree angle. Press back up and repeat. Don’t hit yourself in the head with a dumbbell :)
a. If you don’t have a ball, either lay on the floor or prop your shoulders and head up on a stable couch/chair.

#1b. Perform the Lunge with dumbbell curl to press on the opposite leg.

#4. Stability ball crunches:

1. Sit back down on your ball and walk your feet out until the ball is in the arch of your lower back. Check to make sure your ankles are in line right under your knees. Lay back until you are parallel to the floor and lift part way up (not a sit up, a crunch!). Work up to doing a set of 20-30.
If this seems too challenging or bothers your back for any reason, simply roll down the ball until the ball is at your mid back. Over time, work your way back to the lower back region, but give yourself time to adjust.

a. No ball? Crunches on the floor!
b. For added challenge, straighten your arms by your ears (leave them by your ears as you crunch up) and/or stretch back even further than parallel, into a slight backbend.

#5. Side lunge step out with dumbbell scaption:

This exercise will use a very light weight as we are focusing on your small shoulder muscles (3-8 lbs).
Standing with your feet together, step one foot out to the side and slightly forward, lunging towards the foot that stepped out (base leg stays straight). Get your feet into position first, then hold the position as you lift your arms up at a diagonal (not a front raise, not a side raise) to eye level. Lower with control, step back together and repeat on the opposite side. Aim for 10-14 total arm lifts (5-7 lunges to each side).
This is a fairly difficult move, if it seems too challenging, break it into two separate moves: standing scaption (diagonal shoulder raise) and a side lunge.
a. For added challenge combine the shoulder raise with the step out and/or balance on your base foot for a few seconds when you step back in.

#6. Stability ball Y-T-A:

This is also a light weight exercise, and I encourage you to try it first with no weight at all (then work up to 3-8 lbs). It is also helpful to prop your feet against the base of a wall so you do not roll forward.
Kneel in front of your ball and then press up to where your upper thighs and hips are on the ball (most importantly get into a position that will not cause you to arch your back as you lift up). Curl your body around the ball, then lift up straightening your back and pulling your arms into the letter “Y.” Curl back over the ball, lift up again into the letter “T” with your arms to the sides. Curl again and lift up one more time to the letter “A.” The focus should be on squeezing your shoulder blades and working your upper back muscles (while also keeping your core tight to help protect and strengthen your lower back).
If this bothers your lower back, reduce your weight, try using a bigger ball, or DON’T DO IT AT ALL!
a. For added challenge, do not curl back over the ball between each letter. Gently relax your shoulder blades, move to the next letter and continue.

#7. Single leg balance with biceps curl:

It’s simple! (Yeah right.) Just stand on one leg while you do your biceps curls. If you are only doing one set, make sure to switch legs at the halfway point. If you are too unbalanced, use your “kickstand” by putting your toe down and decrease the assistance over time.
a. For added challenge, stand on a BOSU ball or other stability tool.

#8. Stability ball spinal balance:

Start on all fours with your hips on the ball. Squeeze your core and lift your RIGHT arm and your LEFT leg (note: opposite arm and leg). Lower and repeat on opposite side.
a. If you do not have a stability ball, perform this move on your hands and knees.

#9. Floor bridge (with ABD or ADD):

Start with just your body lying on the floor. With your feet hip width apart, press your feet into the ground and lift your hips up, focusing on squeezing your glutes with each repetition.

a. To work your inner thighs (ADDuction) place a squishy ball or a yoga block between your knees and pause at the top of each hip lift to add a squeeze.
b. To work your outer thighs (ABDuction) tie a thera-band around your thighs and pause at the top of each motion to press your knees outward.

#10. Reverse crunches/hip lifts:

Still on the floor, start with knees bent. Without swinging your legs, lift your hips off the floor (yeah – there’s a muscle in there that you probably haven’t been using!). Build up to holding your hips up for 2+ seconds (without pushing your arms into the floor to hold you up!).

a. For added challenge, straighten your legs and/or add a “lower your legs towards the floor” movement (but don’t swing into the hip lift!).

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There you have it, 10 exercises which each work multiple muscle groups. If you perform this routine, let me know how it goes for you! Questions and comments are always appreciated.

Have a HEALTHY day!

~ Fit Britt