Multitasking: Dealing with more than one task at the same time. “parenting skills such as multitasking and concentrating amid distractions are easily transferable to the workplace” While many people claim to be proud of their multitasking abilities, it seems to be mostly a myth we accomplish more when we try to do more than one thing at a time. But what about a multitasking workout?
A multitasking workout has a couple of advantages. Our bodies are like machines with many parts that work together. It makes sense to train them that way. Plus, combining moves within one exercise reduces the overall workout time.
This multitasking workout has four exercises. Yep, just four exercises that will work all of your major muscle groups, strengthen your core, and improve your balance. Plus, by moving quickly between each exercise without rest you will increase your heart rate and improve your cardiovascular health as well.
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Our bodies are like machines and all the parts must work together. This Multitasking Workout will get it done with just four exercises! #fitness #functionalfitnessClick To Tweet
A Multitasking Workout
I got the idea for this multitasking workout a few days ago when a member from my fitness center asked me to explain/demonstrate an exercise. The fitness center is still closed so we were going to set up a zoom chat so I could show her. After I figured it out, I thought I could do a whole workout based on the concept of multitasking.
You will need dumbbells and a stability ball. You can also use a kettlebell, but if you don’t have one a dumbbell will work fine. I use the Kettle Gryp, which basically converts any dumbbell into a kettlebell. It’s great for traveling and also if you don’t have access to a variety of kettlebell weights.
Warm-up for about 10 minutes before doing this workout. You can take a walk, run, or just do the movements with very light or no weight. Adding some glute activation exercises before you start the Multitasking Workout will make it more effective.
Around the World Lunge
This is the exercise that I learned to share with my client. It works your legs, hips, glutes, biceps, and shoulders.
Stand holding a dumbbell in each hand, elbows bent into a bicep curl. Step to your left into a lateral lunge. Your left knee will be bent to about 90 degrees, foot pointing forward. Your right leg will be straight. Hold that position while you first straighten then bend your elbows into a bicep curl. Return to standing. Now, step back with your left foot into a back lunge. As you step back, press up into a shoulder press, turning your arms so your palms face forward. Return to standing, bringing your arms back to a bicep curl. Complete 5-6 reps of each then repeat on the other side.
One-Legged Deadlift with One-Arm Row
You know how much I love one-legged Romanian deadlifts! This one adds in a one-arm row for a great multitasking workout move! It works your core, glutes, hips, hamstrings, and lats. It’s great for balance too.
Stand with your weight on your right leg holding a kettlebell or dumbbell in your right hand. Engage your core. Bending over at the hips, extending your left leg behind you. Hold that position while you bend your right elbow into a row. Make sure you keep your core and glutes engaged and feel like you’re sliding your right shoulder blade toward the center of your spine. Straighten your elbow then return to standing. Complete 10-12 repetitions then repeat on the other side.
Lunge with a Unilateral Overhead Triceps Extension
Be sure to keep your core engaged through this exercise and don’t allow your back to arch. If that happens you may need to use a lighter weight. This exercise works legs, hips, glutes, core, and triceps.
Stand with a dumbbell in your right hand with your right arm overhead, elbow bent. Step forward with your left leg into a lunge as you straighten your elbow overhead. Bend your elbow as you step back. Complete 10-12 repetitions then repeat on the other side.
Stability Ball Hamstring Curl with Chest Press
The stability ball hamstring curl is a tough exercise even without the chest press so make sure you have that part down before adding in the upper body. This exercise works hamstrings, core, chest, and triceps. Keep your core engaged throughout and your hips lifted.
Lie on the ground with your feet on a stability ball, holding a dumbbell in each hand, elbows bent. Lift your hips, then bend your knees to roll the ball toward your hips. Hold that position as you perform a chest press, pushing the dumbbells up as you straighten your arms. Lower your arms then roll the ball to starting. Repeat for 10-12 repetitions.
While I try to explain an exercise just as I would to a client, I know that sometimes even with photos the instructions may be hard to understand. Fortunately, I shared the Multitasking Workout on Instagram the other day and included short videos of each exercise. That should help. Also included in this IG post is some additional core work you can add if you like (planks yay!) and one of the glute activators I recommend.
View this post on Instagram
Have you tried multitasking your workouts? What’s your favorite multitasking exercise?
Disclaimer: Although I am a certified Personal Trainer, I am not YOUR Personal Trainer. Always adapt workouts to suit your body and fitness level. Always consult your doctor before beginning a new exercise program.
That video really helps to visualize the workout, thank you, Debbie!
Also, that KettleGryp thing looks like a very useful tool to have in your home.
I think of all the exercises I would struggle most with the stability ball hamstring curl with chest press. I’ll try that!
I love the KettleGryp! Kettlebells are expensive! This makes it much cheaper and easier than buying a bunch of them.
I have not seen that kettle bell grip before looks really interesting. I love mixing up my workouts like this. It keeps me interested and keeps me sweating. Nice!
I do love variety in my workouts! The Kettle Gryp is very cool.
Looks like a great set of moves–I like multitasking like this!
I bought the kettlegrip. Now to find some 20 and 25 pound dumbbells. Where did they all go?
You’ll love the Kettle Gryp! I only have up to 15 lbs. I keep assuming I’ll be back at the gym soon, I guess.