Being a trucker means you are probably forced to take a 10 hour break but you spend a lot of that time eating sleeping and doing the things you enjoy. The last thing you want to do is try and hit a gym (there is no tractor parking at gyms anyway!) but your fitness is important.

Good news: the only equipment you need to stay in shape on the road is a pair of adjustable dumbbells. The weight on dumbbells runs between 5 and 50 pounds per dumbbell so you can hit all the muscles in your body easily. With a pair of these dumbbells and a little motivation you can get a complete workout in just 30 minutes or less!

Ready? It’s time to get started with your quick full body workout:

Part 1: Warm Up (5 Minutes)

All you need to do here is run a few laps around your truck. Take it slow breathe deeply and let your body get settled into the rhythm of jogging slowly. If you can run the length of your truck do so. Do this warm up for 3 minutes and spend the last 2 minutes stretching out your arms and legs.

Part 2: Upper Body (10 Minutes)

Exercise 1: Burpees with Push-Ups — Burpees are one of the best exercises for both cardio and muscle training. The push-ups will work your arms chest and shoulders and the burpee element will help to push your core and cardio. (10 burpees)

Exercise 2: Dumbell Row with Military Press — Set your dumbbells for a moderate weight and take one in each hand. Extend your arms down in front of you and bend your elbows to bring the weights up to your chest level. From there push the weights up until they are straight overhead and bring them back down to chest level and then back down in front of you. (12 to 15 repetitions)

Exercise 3: Bicep Curls —This is the classic bicep curl which is quick and easy. Curl as much as you can handle but keep your arms steady by your side as you do. (12 to 15 repetitions)

Exercise 4: Overhead Dumbbell Extensions — To finish off your upper body workout you’ll need to hit your triceps. Make sure to keep your elbows locked in place by the sides of your head and keep your form consistent. (12 to 15 repetitions)

Part 3: Core/Lower Body (10 Minutes)

Exercise 1: Lunges with Reach — Get into your lunging position and extend your front foot forward to sink into the lunge. Once there reach your arms as far forward as you can and hold the position for a count of 10. Stand back up and repeat with the other foot. (10 lunges per side)

Exercise 2: Wall Sit — Place your back up against a wall (you can do this inside your truck’s container if you have room) and place your feet about 3 feet in front of you. Slowly slide down the wall bending your knees until they have reached a 90 degree angle. Hold there pressing your body up against the wall. (2 sets of 30 seconds each)

Exercise 3: High Step Running in Place —This is a cardio and leg workout that will hit your core as well. You’re familiar with running in place but with this exercise your goal is to pump your knees as high into the air as possible with each step. You’re not quite jumping with each step but you want to lift your knees as high as you can. (20 per foot)

Exercise 4: Russian Twist — Sit with your legs bent and with your hands on the floor behind you. Lift your knees off the floor and bring your hands to your chest. Twist to the right to touch the floor and then twist to the left. Continue to twist from side to side never letting your feet touch the floor. (20 per side)

Part 4: Cardio/Cool Down (5 Minutes)

Run or jog around your truck for 3 more minutes and spend the last 2 minutes breathing deeply stretching out your muscles and enjoying the accomplishment of finishing your tough workout!