Sometimes it seems as though there are just not enough hours in the day to get everything done. Whether it’s a busy day at work, a weekend full of errands, or even busy travel plans this summer, we just can’t seem to fit everything in — let alone set aside time to work out. Pride weekend is no exception. Between the parade, festival, Zoo Party, brunch with friends and “that party at what’s his name’s,” there just doesn’t seem to be time to get a workout in too. Lack of time is one of the top excuses for skipping the gym. I know that time is of the essence (and I also know that some of you will want to get that last little pump before you go take your shirt off and walk down University Ave. at the parade), so here is a quick workout that we all have time for.

This workout is designed with a busy schedule in mind and is meant to hit every muscle in your body — including your heart — and maximize caloric burn in a minimal amount of time. It will give you the perfect “pre-Pride pump” in around 30-35 minutes. The workout is done in what is called a circuit — no, not the one with flashing laser lights, shirtless men and loud music (well, maybe loud music if you have your headphones on and the volume up). In a circuit you are moving from one exercise to the next with no rest in between. You will be performing the following routine three times in a row, including the cardio. Be sure to choose an appropriate weight that is challenging for 12 reps, but not so heavy you have to sacrifice proper form to complete the exercise.

• 5 Minutes of Cardio

• Flat Bench Dumbbell Press (12 reps)

• Bench Dips (12 reps)

• V-ups (20 reps)

• Lat Pull (12 reps)

• Straight Arm Pull Down (12 reps)

• Walking Lunges with Dumbbells (12 reps each leg)

• 2 Hand Dumbbell Curl and Press (12 reps)

Here is a description of each of the exercises:

Flat Bench Dumbbell Press (chest, triceps, shoulder): Lie on a flat bench with your feet flat on the ground. With arms fully extended, position the dumbbells over the shoulders. Slowly, lower your elbows out and down, maintaining wrist position over the elbows. Continue to lower the weight until your elbows are in line with your shoulders. To return, press the weights up and toward the center in an arcing motion back to the starting position.

Bench Dips (triceps): Position your palms on the edge of a bench about shoulder width apart. Extend your legs out in front of you, heels on the floor, toes pointing toward the ceiling and arms straight. Keeping your back straight, slowly lower yourself until your upper arms are almost parallel to the floor. Pause and slowly return to the starting position.

V-ups (abdominals): Sit on the end of a bench with your hands grasping its sides. Lean back, holding your legs out in front of you at a downward angle. Contract your abs and slowly draw your knees up toward your chest. Pause and then slowly return to the starting position.

Lat Pull (lats, biceps): Sit at a lat pull machine and adjust the seat so that your legs are snug under the pads with your feet flat on the floor. Grasp the bar just outside of shoulder-width apart and lean back slightly. Without moving your body, slowly pull the bar down to the top of the chest, keeping the elbows back. Slowly extend your arms back to the starting position.

Straight Arm Pull Down (lats, triceps, abs): Stand up at the lat pull machine with your feet slightly apart. Grasp the bar with a shoulder width grip, palms facing the floor and arms straight. Without bending at the torso, and with your abs contracted, pull the bar down until it touches your upper thighs, keeping your arms straight. Very slowly return the bar to its starting position while keeping your abs contracted.

Walking Lunges (glutes, quads, hamstrings, calves): Stand tall, abdominals pulled in tight, feet together and hands on your waist (or dumbbells in your hands if you desire extra weight). Take a controlled step forward with your right leg, landing with the heel first. Bend both knees lowering hips toward the floor, but not touching the back knee to the ground. (Front knee should be directly over the ankle and the back knee should be pointing down toward the floor) Push off the left foot and bring it forward to starting position. Next step forward and repeat on the left.

Standing Dumbbell Curl and Press (biceps, shoulders): Stand tall with a dumbbell in each hand, palms facing thighs, abdominals pulled in tight, and knees slightly bent. Curl your lower arm up in an arc toward your shoulder, leaving your upper arm still. As the weights pass your thigh, turn your palms up. At the finish of the curl, pause and then press the dumbbells to an overhead position, rotating your palms outward so that they face forward in the top position, fully extending your arms directly over your shoulder. Pause, then lower the dumbbells to shoulder height, rotating your palms back in before slowly returning to the starting position.