By: Sarah Kusch
Posted on September 4, 2015
Summer is here and you're schedule is jam packed with work, vacations, BBQs, weddings and a million other warm-weather adventures. Where does the workout fit in? This 20-minute calorie torcher is just what you need to stay on track through the heat of it all.
As a top leader in the L.A. health and fitness industry and one of the most trusted celebrity trainers, this New Balance fitness ambassador is about kick your butt into gear. Sarah Kusch has dedicated her life to helping people attain balance and surpass plateus through a combination of deep mindful awareness and high intensity workouts. While in town for a Girls Night Out event, we had her put together a butt-kicking workout you can do anywhere -all you need is a set of dumbbells.
Perform three rounds of these five exercises. Do each exercise for 60 seconds, followed by a 30-second rest before moving on to the next one.
Squat Jumping Jack
Targets: Quads, glutes and hamstrings. Enhances lower-body power and strength and improves hip mobility and cardio endurance at the same time.
Instructions: Stand with your feet close together, arms at your sides squatting as low as you can. Keep your feet planted on the floor and avoid rounding your back. Keep your core strong and chest up. Quickly jump out to a jumping jack and back to the starting position.
Weighted Plank Rotation
Targets: Core, obliques and upper back.
Instructions: Start in a plank position with weights in your hands and feet hip-width apart, abs engaged. Avoid sinking in in the lower back. Keep your upper back strong and shoulders down away from your ears.
Perform a full one arm row keeping the arm close to your side body. Rotate your entire body to one side allowing your feet to follow your body rotation as shown. Extend the arm up in alignment with your shoulder and pause making sure your upper back engaged as well before first bending the elbow and arm back down and rotating to start. Avoid letting the arm out of alignment with your shoulder as well as keeping your hips up to really engage that oblique. Repeat other side.
Targets: Full body!
Instructions: Stand with your feet wider than hip width apart, toes slightly turned out, holding one heavy dumbbell with both hands as shown. Squat as low as possible with a straight back. Perform a bicep curl at the bottom. As you press up out of the squat, bring your arms overhead and then bend your elbows, lowering the dumbbells behind your head. From there, extend your arms and press the weights back up overhead and slowly to your starting position. Avoid rounding your back at the bottom squat and avoid arching it at the top. Keep your spine stacked and aligned.
Lateral Lunge Row
Targets: Lower body, core and upper back.
Instructions: Hold a pair of dumbbells at your sides and step to the side, lowering into a side lunge at a distance that allows one weight on each side of your leg, keeping your back flat, chest up and pushing through the lunging heel. Pause, and with palms facing in perform a row squeezing your upper back together. Lower arms then push back up to standing to repeat on the other side.
Stiff Leg Deadlift + Squat Overhead Press Combo
Targets: Full body with focus on hamstrings, lower back, legs and shoulders.
Instructions: Begin by performing a stiff leg deadlift, your knees will still be slightly bent. With one dumbbell in each hand, hinge your hips to fold forward with a flat back – essential to keep back flat. Push up through your heels as you stand back up and slightly tuck your hips forward. Curl the weights up to an isolated hammer curl position, resting the weights on your shoulders when you get to the top. Lower down into a squat and as you stand press the weights overhead bringing your biceps next to your ears and keeping your spine and pelvis completely aligned. Lower your arms back down and repeat, beginning from the dead lift.