Symone Gates, Fitness Instructor

Symone Gates, Fitness Instructor

We asked one of our favorite fitness instructors about her go-to simple workout routine. Had a long day at work? Follow Symone’s guidelines below to burn off stress and get you energized for the night ahead.

30 Minute Turn-up

You just got off of work later than you expected and only have about an hour at the gym before you have to meet up with your friends at a Happy Hour networking event. You don’t have time for your full routine, so here's a few good exercises that’ll get you in and out of the gym quickly while still giving you a great full body workout:

5 minute Cardio Warm-up:

This could be running around the track, biking, elliptical, or your own sequence of warm-up moves such as jump squats or weighted lunges.

Foam Roller Bridge Lifts:

Regular bridge lifts with your feet resting on a foam roller, so not only are you working those glutes but your core as well as you challenge yourself to maintain your balance. So much better than wasting time on crunches! 3 sets of 20 reps.

Weighted Donkey Kicks:

While on all fours, tuck a dumbbell behind your knee and proceed to pulse your bent knee and flexed foot towards the ceiling. Great for quads and glutes. 4 sets of 15 reps each leg.

Plank Pulls:

While holding a wide-stance plank, have a dumbbell in each hand and at a comfortable pace alternate between lifting each dumbbell up and out in front of you. This is a great full body move. 3 minutes total, with a 45 second active recovery in between each minute.

Triple Threat Wall-Sits:

While holding a wall sit, hold a dumbbell in each hand and pump those arms straight out and up as you continue to hold. 4 minutes total, with a 45 second rest in between each minute.

Sumo Squat Touches with Band:

Wrap a band either right above your knees or around your ankles. Pro tip: You’ll work your glutes more if the band is around your ankles and your quads more if it’s above your knees. Jump in and out of a deep sumo squat, aiming to touch one hand to the ground in between your jumps. Make sure you choose a band that isn’t too easy! 3 minutes.

Cool Down:

5-7 minute stretch/cool down.

And after turning up with this 30-minute workout, turn up some more with these fun summer drinks at your favorite Happy Hour spot (left to right: Blackberry Mohito, Sweet Tea Sangria, Hurricane)

All drink recipes available on