I hope you enjoy today’s guest post from Samantha Clayton,Senior Director of Fitness Education at Herbalife. I’m about to do my 5 minute workout right now! 🙂 

If you are busy but want to squeeze a few toning and strengthening moves into your day at home, aim to perform the following exercises when you have time. The best results come when you are dedicated to eating a nutrient dense diet combined with performing a minimum of 30 minutes of activity on 5 days of the week. You can accumulate your 30 minutes with quick 5 minute routines.

1.) Bent Over Row – This Exercise is for your mid back and shoulders.

How To: Get into the starting position by keeping your back straight and slight athletic bend at the knees. Let the dumbbells slide down your thighs until they’re just below knee height. Execute by pulling the dumbbells up under your chest as far as possible. Pause, and then slowly lower the dumbbells back to the starting position.

Repeat for 10-12 reps.

Tips: Like all bent over rowing exercises, you must keep your back straight throughout the whole set. Keep your head up and eyes facing forward. Squeeze your back and hold the weight for a count of 1-2 at the contracted position.

2.) Bicep Curls – For your biceps and triceps muscles

How To: Your feet can be together or at hip distance apart, hold the dumbbells by your side. Your palms should facing upwards. Take up the slack by bending the elbows slightly. Tension should be on the biceps, then slowly curl the dumbbells up as far as possible. Hold for a second then slowly lower the dumbbells back down to the starting position. Repeat for 10-12 reps.

3.) Single Arm Dumbbell Snatch – Total body move: Works legs, butt, abs and arms

How To: Hold a dumbbell in one hand with your feet slightly wider than hip distance apart. Get into a squat position with the weight resting on the floor. Pull the dumbbell up toward the ceiling as you simultaneously extend your knees and hips into a standing position. Keep the weight as close to your body as you can and ensure you start the movement with your palm facing the body and end with the palm facing away. It takes a little practice to master this move but it is a great total body power strengthening exercise.

4.) Plank – Total body move especially the core

How To: Place the forearms on the ground with the elbows aligned below the shoulders, and arms parallel to the body at about shoulder-width distance. If flat palms bother your wrists, clasp your hands together. Hold for 30 seconds.