Don’t you love/hate it when your workout turns out to be a lot harder than you anticipated?

The following workouts from my 6 Weeks to Sculpted program definitely fit that bill.

These workouts also will help you meet the minimum twice-a-week strength-training recommendations from the American Heart Association, which suggests two total-body workouts a week for basic health (I wrote about their cardio recommendations last week).

Before you do these workouts, warm up with some bodyweight exercises and/or easy treadmill/cardio. These exercises assume a basic level of fitness — if something hurts or raises concerns, don’t do it. 🙂

With both routines, grouped exercises are meant to be done back-to-back before taking a break. Working out in this fashion not only saves time but revs your metabolism to help boost fat and calorie burn (don’t you love that?).

Workout 1: Push It

Circuit 1
Three times through
Alternating Lunges, 12 each side
Pushups, from toes, knees or hands on counter if necessary, 10
Dumbbell side raises, 10
Rest 1 minute

Circuit 2
Three times through
Step ups (keep foot planted on step, as you step up/down with other foot). Advanced, hold dumbbells or barbells, 1 minute each side
Overhead press with dumbbells, 12
Biceps curls with dumbbells, 12
Triceps dips, 12
Rest 1 minute

Workout 2: Pull It

Circuit 1
Three times through
Plie squat, holding dumbbell or kettle bell between legs, 15
Dumbbell alternating overhead press, 10 each side
Cable, band or TRX row, 15
Rest 1 minute

Circuit 2
Three times through
Reverse lunges with dumbbells or barbells 12 each side
Band or lat machine pulldown (or assisted pull up) 10
Dumbbell chest press, from bench, 10
Rest 1 minute

Want a downloadable version of these to save on your phone so you can easily access them at the gym? Click the image below and save it to your device. 🙂

Time crunch weight workouts