This series of exercises is a quick and effective way to get a full-body workout during your busy week. This workout is best performed just a couple times a week on nonconsecutive days.
The focus is on quick, controlled movements with limited rest. For women who are just starting to work out, 5-8-pound weights are recommended, but for women who regularly work out 8-10 pound weights are OK.
Perform each exercise in circuit form, meaning you will execute each exercise for its prescribed repetitions (15) without rest until all exercises are completed. After which you will rest for two minutes and repeat up to four times.
Reverse Lunge with Press (legs and shoulders)Stand tall with good posture and dumbbells in hand resting shoulder level with elbows directly below hands. Take a big step back and drop down into a lunge position. Focus on dropping your back knee toward the ground while keeping your core strong and straight. Drive out of the lunge stepping up and driving your knee at the same time pressing the dumbbells up. Step down and repeat alternating steps.
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Cross Body Active Crunch (entire core with a little arms)Stand tall with a wide stance and weighted medicine ball extended out to one side. Use the core muscles to pull the ball in and knee toward a center position. Make quick precise movements. Complete all repetitions on one side then the other.
Bent Over Dumbbell Row (back)Begin in a bent over position with weights in hand extended directly under the chest. Focus on keeping your body weight distributed in the hips and heels, not in your lower back. Pull the dumbbells up into your hip, focusing on using your back muscles.
Pop Squat (booty tone)Start in a standing position with feet together. Quickly jump out to a wide stance and smoothly transition into a squat. Keep your hips back and weight in the mid/heel. Jump out of the squat and back to a skinny stance.
Sumo Dumbbell Pull (booty, arms and shoulders)Begin this exercise in a wide stance with dumbbell in one hand. Drop the dumbbell to the ground by lowering into a squatting position. Be sure to keep your hips back, back straight with chest facing forward. Drive out of the squat pulling the dumbbell into your armpit.