A Strength Workout That Hits All Your Major Muscles

The workout below is for Day 10 of the Just Enough Workout, a four-week workout plan. Today’s routine is pretty great on its own, but you can also check out the full program right here or browse the calendar here. If you’d like to sign up to receive daily emails featuring these workouts, you can do that here.

Now that it’s Week 2, we’re introducing a few more unilateral exercises into your routines. Unilateral exercises are moves that work a single side of the body at a time instead of both sides (bilateral exercises). Think lunges versus squats, or single-arm rows versus chest presses.

Lots of trainers love unilateral exercises because they’re so applicable to the real world. Think about it: How often do you have the opportunity to carry perfectly evenly weighted groceries in both hands? Probably not that often! When we’re going about our day-to-day activities, most of us tend to favor our dominant side over the other. (You’ll carry the heavier bag of groceries with your dominant hand, right?) All of the above are wonderful examples of how unilateral training—working one side of the body at a time—can be so helpful. You can identify your nondominant side (no biggie, everyone has one!), and then work on correcting any muscle imbalances.

With that in mind, pay attention to your lunging today. Does one side feel easier than the other? Do you notice you can sink a little lower on the right, for example? Or maybe, if you really focus, do you notice you push off on your left foot and use momentum more, rather than engaging your glutes, as you return to your starting position? None of this is “bad,” but it’s helpful to be aware of it so you can give all of your muscles the attention they deserve.

Just Enough Movement Directions:

• Complete each exercise for 30 seconds, then rest for 30 seconds.
• After completing all three exercises, rest for up to 60 seconds. That’s 1 round.
• Complete 2-3 rounds.

Just Enough Movement Exercises:

• Inchworm
• Bird-Dog (Alternating Sides)
• Bodyweight Reverse Lunge (Alternating Sides)

Just a Little More Movement Directions:

Complete each exercise for your chosen work/rest interval:

• 30 seconds work, 30 seconds rest
• 40 seconds work, 20 seconds rest
• 50 seconds work, 10 seconds rest

After all of your exercises are done, rest for up to 60 seconds. That’s 1 round. Complete 3–5 rounds.

Just a Little More Movement Exercises:

• Overhead Press (Light Dumbbell Set)
• Reverse Lunge (Left Side, Medium Dumbbell Set)
• Bird-Dog (Alternating Sides)
• Reverse Lunge (Right Side, Medium Dumbbell Set)
• Lateral Raise (Light Dumbbell Set)

Exercise Directions: