Betina Gozo, CPT

Time: 15 minutes

Equipment: Dumbbells

Good for: Total body

Instructions: Complete the reps as indicated, then immediately continue to the next exercise. Once you've finished all five moves, repeat the circuit over from the beginning. Do a total of three rounds. To build strength, I recommend doing this routine one or two times a week, and warming up with a few dynamic stretches .

Leg Drop With Dumbbell Above Chest How to: Lie on your back with a dumbbell held in between your hands and extend your arms. (Think wrists over chest NOT your face.) Lift your legs up directly over your hips. Lower your left leg down as low as you can go without your lower back arching up off the mat. Return to start, and repeat on the other side. That's one rep. Complete 10 reps, then repeat the circuit from the top. Like this workout? Youll LOVE Betinas full get-strong plan. Get it by downloading the <a href="https://go.onelink.me/TAq2/wharticle" id="76d1cd73-ee2c-3987-a0a2-d05d12f30f04"> All/Out Studio App </a> , which also features other WH favorite trainers.

Get A Total-Body Workout In Just 15-Minutes

If you're looking to challenge your entire bodyI'm talking legs, butt, core, and armsin minimal time, I've totally got you with a 15-minute <a href="https://www.womenshealthmag.com/full-body-workouts/" id="947bef8c-1130-38db-acd7-ec4ee5eefe33"> full-body workout </a> that's perfect for beginners and experienced exercisers alike. This routine features compound movements that combine more than one exercise, so you're really going to get a lot of bang for your fitness buck.

This 15-Minute Full-Body Workout Is Perfect For Beginners

How To Do The Seated Overhead Press Correctly

It's called the seated overhead press. It's kind of similar to a <a href="https://www.womenshealthmag.com/fitness/a27561538/military-press-exercise/" id="478cb9a6-8b01-37b8-a714-ecb0253cf9b3"> military shoulder press </a> , but instead of using your bodyweight as resistance, you'll use a set of dumbbells to double down on the muscle gains.

Sounds good? I'll break down how to do a seated overhead press with step-by-step instructions below, plus benefits, variations, and more.

<h1> How To Do A Seated Overhead Press </h1>

<ol><li> In any seated position that you feel comfortable, sit with good posture (shoulders over hips, spine neutral, navel drawn in). Bring dumbbells to your shoulders with bent arms and your elbows wide to your sides but still visible in your periphery. </li><li> Press one weight directly overhead until your arm is completely straight. Pause, then slowly lower back to the starting position. </li><li> Repeat on the other side. </li></ol>

Form tips: Try not to let your rib cage flare out or back arch as the weight goes overhead. This could mean that you're not engaging your core enough.

Reps/sets for best results: I recommend three sets of 10 to 15 reps for best results.

<h1> What Are The Benefits Of The Seated Overhead Press? </h1>

The seated overhead press will build strength through your shoulders, chest, biceps and triceps (hello, upper body strength!). Plus, doing this move in a seated position helps you focus more on isolating your shoulders, instead of overcompensating with your legs.

The seated press will also allow you to focus on your form, so when you're doing a standing overhead press, you'll look and get results like a pro.

Bonus benefit: If you keep an engaged core (which you should), you'll get some abs work in there, too!

<h1> Variations Of The Seated Overhead Press </h1>

<ul><li> Add tempo to your seated overhead press: Push the weight up in one second and then lower it down slowly for five seconds. This will help you focus on your form and build strength quicker. </li><li> Do the press in a kneeling position: This variation of an overhead press challenges your core even more because your base is less stable and you're able to squeeze and engage your glutes, which will help activate your deep core stabilizer muscles. </li></ul>

<h1> How To Add The Seated Overhead Press To Your Workout </h1>

<ul><li> Pair it with a pulling motion: Try this move after a <a href="https://www.womenshealthmag.com/fitness/a29639386/bent-over-row-back-exercise/">bent over row</a> or <a href="https://www.womenshealthmag.com/fitness/a23692300/chin-up-vs-pull-up/">chin ups</a> , so that you can alternate the push and pull movements of your workout. This will ensure your body is getting enough rest as it does work. </li><li> Add it to your arms day: This a great move to do if you're shooting for <a href="https://www.womenshealthmag.com/fitness/a29514236/what-is-hypertrophy/">hypertrophy</a> , a.k.a. building muscle! Incorporate this movement into your workout with a heavy weight, rest for 2 to 3 minutes, then repeat for the full three sets. </li></ul>

Like this move? You'll LOVE Betina's full get-strong plan, which comes with 10 workouts. Get it by downloading our All/Out Studio app , which features additional fitness programs from other trainers we love.

Torn between watching Netflix and working out? I get it. But what if I told you there was a move you could do to <a href="https://www.womenshealthmag.com/fitness/g18213351/this-workout-will-chisel-your-arms-and-abs-at-the-same-time/" id="4e664d0b-1e6b-3a9b-aa1b-476dd1920470"> tone your arms </a> , abs, shoulders, and back while sitting down?

The Seated Overhead Press Will Give You Some Crazy Upper Body Strength

Of course, that only happens if you're doing them with proper form and recruiting all the muscles you need to get the max benefits.

So if you're not sure whether or not you're performing bent over rows correctly, don't worry. As a certified personal trainer, I'm going to teach you everything you need to know about the the bent over row its benefits, technique, variations, and more!

Eccentric bent over row: Also known as my favorite row! In this version, you'll pull the weight up and then slowly lower it back down for 3-5 seconds. This is a great way to build strength faster and ensure that you are using all the right muscles. Alternating bent over row: Pull one weight up at a time while the other arm stays straight,. This is a great way to focus on core and anti-rotation because you have to keep both hips and shoulders stable and squared, even as one arm is moving. Isometric hold bent row: Want to build strength and endurance? Try this variation. You'll row one weight back and hold it there, really making sure to engage those muscles, while you complete 12-15 reps with the other arm. Then switch! How To Work The Bent Over Row In To Your Workout Here are some easy ways to incorporate this movement in to your current routine: Try it as a superset: Perform bent over rows back-to-back with a vertical pulling exercise, like a chin up or lateral pull down. Just be sure to give yourself enough rest in between supersets (12 minutes) to let your muscles recover! Couple it with a pushing movement : Pair the bent over row with a pushing movement like a chest press, push up, or overhead shoulder press that way your muscles are being strengthened in both directions. Like this move? You'll LOVE Betina's full get-strong plan, which comes with 10 workouts. Get it by downloading our All/Out Studio app , which features additional fitness programs from other trainers we love.

If I had to pick a favorite move, the bent over row would be on my short list. As a weight training exercise, bent over rows target and tone several back and arm muscles, plus your core.

How To Do A Bent Over Row Correctly, According To A Personal Trainer

A 15-Minute Full-Body Workout For Beginners

Equipment: Mat, resistance band

Instructions: Complete the reps as indicated, then immediately continue to the next exercise. Once you've finished all five moves, repeat the circuit over from the beginning. Do a total of three rounds. To build strength, I recommend doing this routine one or two times a week, and warming up with a few dynamic stretches . Once you've finished stretching, do the below three moves to really get your blood pumping. Repeat each three times, then start the workout.

<ul><li> <a href="https://www.womenshealthmag.com/fitness/a27198598/jumping-jacks-exercise/">Jumping jacks</a> for 20 seconds: Begin standing with your legs hip-width apart and arms at your sides. Hop your feet out past shoulder-width while simultaneously bringing your arms overhead. Then return to start and repeat. </li><li> Butt kicks for 20 seconds: Alternate bringing the heel of one feet to the glute on the same side (to open up your hip flexors and quads). </li><li> Elbow presses for 20 seconds: Clasp your hands behind your head with elbows wide(to open the shoulders and chest), then squeeze your elbows together. Repeat for duration of time. </li></ul>

Leg Drop With Dumbbell Above Chest How to: Lie on your back with a dumbbell held in between your hands and extend your arms. (Think wrists over chest NOT your face.) Lift your legs up directly over your hips. Lower your left leg down as low as you can go without your lower back arching up off the mat. Return to start, and repeat on the other side. That's one rep. Complete 10 reps, then repeat the circuit from the top.

If skull crushers have always seemed...intimidating to you (seriously, that name isn't too enticing), don't be scared. They're actually a great <a href="https://www.womenshealthmag.com/fitness/g28242946/best-triceps-exercises/" id="e9d8e60e-d42f-3a8a-a27d-46fbcebad3e9"> triceps </a> -toning moveand I promise they're not as intimidating as they sound. Skull crushers, also known as lying triceps extensions (a much more chill name), totally deserve a spot in your upper-body or triceps-specific routine.

But you need to do them correctly to really, er, crush this move and reap the benefits.

<h1> How To Do Skull Crushers (Lying Triceps Extension) </h1>

How to: Lie down on your back with your knees bent and feet planted on the floor. Hold a dumbbell in each hand with your arms reaching toward the ceiling at shoulder height. Slowly bend at the elbows to bring the weights to your temples; pause, then, slowly bring the weights back overhead. That's one rep.

Sets/reps for results: I would recommend doing three sets of 10-12 reps.

Skull crushers target your triceps, elbows, and shoulders.

Form tips: Focus on hinging at the elbows, versus the shoulder. Start with the weights straight above your body, then only hinge at the elbows. Keep your triceps steady as you bend and extend, really isolating them. If youre feeling unstable with two separate dumbbells, then start with one dumbbell, and hold it long-ways so that you can a better grip and more stability.

As mentioned, skull crushers are an amazing exercise to help tone your triceps. That's because it's a similar move to an overhead <a href="https://www.womenshealthmag.com/fitness/a26751361/tricep-extension/" id="34d585dd-e079-3188-ae08-9fc57961e906"> triceps extension </a> but just lying down instead of standing.

Additionally, due to the position, they hone in on strengthening the stabilizers in your elbows and <a href="https://www.womenshealthmag.com/fitness/a19934945/upper-body-workout-for-toned-arms/" id="87a00512-31ee-3370-a2fe-63c9fed11062"> shoulders </a> . That means better performance for other upper-body moves and a lower risk of injury.

<h1> Make Skull Crushers Part Of Your Workout </h1>

Lying triceps extension, skull crushers, whatever you want to call themthis exercise makes a great addition to any <a href="https://www.womenshealthmag.com/fitness/a19934945/upper-body-workout-for-toned-arms/" id="191efb98-0c8d-3bdd-a746-8e85a1b776a9"> upper-body </a> workout. I personally prefer to add them to the beginning or end of the workoutbecause they're pretty challenging for your triceps, you either want to do them when you have a lot of extra energy, or as a finisher to burn out your muscles. Try doing three sets of 10-12 reps

Want a full upper-body workout? Check out this quick but effective routine:

I also love to <a href="https://www.womenshealthmag.com/fitness/a26799288/what-is-a-superset/" id="b72d834d-7f08-362d-ab55-cb4a870da422"> superset </a> this intense triceps move with a biceps exercisemeaning I'll do one set of skull crushers followed immediately by, say, a hammer curlto really maximize the upper-body burn.

How To Do Skull Crushers With Dumbbells Like A Total Badass

How To Do Lateral Squats For Sculpted Inner Thighs

As a certified personal trainer, I'm going to teach you everything you need to know about lateral squats benefits, techniques, variations, and more. Let's start with why you'd want to do them in the first place.

Lateral squats mainly target your gluteus medius the part of your butt that makes side-to-side movements possible as well as your quads and hip adductors (a.k.a. inner thighs).

But you're also recruiting your hamstrings and calves too. So, adding them to your routine will help you strengthen and sculpt your lower body from all angles.

<ol><li>Start with your feet wider than your hips and your knees and toes pointing forward. (Slightly turning your feet out to 11 o'clock and 1 o'clock is okay too, if it feels more comfortable).</li><li>Shift your weight into your right heel, push your hips back, and bend that knee while leaving your left leg straight. Try to get your thigh parallel to the floor. You can bring your arms in front of you as a counter balance or clasp them at your chest.</li><li>Then, drive through your right foot to reverse the movement. Pause at the top to squeeze your glutes and stretch the front of your hips forward. That's one rep.</li><li>Repeat on the other side.</li></ol>

Form tips: Don't let your knee cave in as you shift your weight to the side. Keep it tracking over the second and third toes of your bent leg, and always remember to brace your core!

Sets/reps for results: 1012 reps on each side for 3 sets is perfect.

<ul><li> Single-leg lateral squat: Standing with both feet wider than your hips, shift your weight to the right, sending your hips back as you bend the right leg. Lift your left leg off the ground and then stand up. Going from a lateral to single-leg squat will help you improve your balance while building strength.</li><li> Lateral lunge : Instead of squatting as you shift your weight to one side, start standing tall with both feet together, then step out into a lateral squat with your right leg, knees and toes pointing forward. Drive through that heel to bring yourself back to your starting position. This move is more challenging for your core because it requires you to balance and stabilize during a <a href="https://www.womenshealthmag.com/fitness/a29001793/dynamic-warm-up/" link="null" rel="noopener noreferrer">dynamic movement</a> .</li><li> Weighted lateral squat: Looking to increase intensity? Add some weights to the exercise by holding a pair of dumbbells at your chest as you perform your reps.</li></ul>

<h2>How to Make Lateral Squats Part Of Your Workout Routine</h2>

Warm-up : I love to do a few sets of lateral squats before I dive into other lower-body movements to open my hips and prep my legs.

Active recovery: Doing this move in between heavy squats will give your legs the stretch and relief they need while still keeping those glutes engaged.

Superset: Say you're doing a <a href="https://www.womenshealthmag.com/fitness/a20702885/arm-toning-exercises/" link="null" rel="noopener noreferrer"> dumbbell arm workout </a> . If you really want to challenge yourself, hold onto your weights and alternate sets of lateral squats between upper-body exercises.

Like this move? You'll LOVE Betina's full get-strong plan, which comes with 10 workouts. Get it by downloading our All/Out Studio app , which features additional fitness programs from other trainers we love.

Of all the <a href="https://www.womenshealthmag.com/fitness/a19904135/types-of-squats/" link="null" rel="noopener noreferrer"> many squat variations </a> , lateral squats are one of my favorites because they fire up your posterior chain (or the backside of your body), as well as your inner thighs. This makes them an ideal move to add to your leg days, especially, but also as part of your prep for pretty much any workout.

How to Do Lateral Squats Correctly

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Betina Gozo, CPT

Articles written by the author

This 15-Minute Full-Body Workout Is Perfect For Beginners

The Seated Overhead Press Will Give You Some Crazy Upper Body Strength

How To Do A Bent Over Row Correctly, According To A Personal Trainer

This 15-Minute Full-Body Workout Is Perfect For Beginners

How To Do Skull Crushers With Dumbbells Like A Total Badass

How to Do Lateral Squats Correctly