This workout is all about maximizing your time. We fit three moves into each exercise to maximize your muscles in minimum time. Balance and core strength are also challenged in each of these exercises.
Feel free to perform the exercises without any weights to begin. This way you can get really comfortable with the progressions. No weight? No problem, water or detergent bottles can be a great way to add additional resistance when you are ready.
Stand with your feet hip distance apart, holding a medium-sized weight in each hand with arms resting down by your sides.
Slowly press your hips back and lower into a squat position. Keep both knees forward and in line with your toes.
Extend up and at the same time bend both elbows to draw your hands to your shoulders. Pause.
Keeping your abdominals tight, extend your arms overhead, pause, and then lower your hands back to shoulder height (overhead press).
Pause and return to starting position.
Repeat 8-12 times
To increase the intensity, do not return to the starting position in between each repetition, rather float straight back into the squat after you have completed the overhead press.
Begin with your feet hip distance apart and hands resting lightly on your hips. Step your right foot back and lower yourself down into a lunge position.
Extend your left leg and carry your right knee up and forward. Pause.
Keeping a slight bend in your left knee, hinge forward from your hip (not back) and press your right leg straight behind you. Pause and then return to starting position.
Repeat 8-12 times on the right side and then switch to the opposite side.
To increase the difficulty, do not return to the starting position in between each repetition, rather float straight back into the lunge position.
Stand with your feet hip-distance apart, holding a medium weight in each hand with arms resting down by your sides. With a slight bend in your knees and with your back neutral, hinge forward from your hips.
Maintaining the hip hinge, draw both elbows directly back so that your hands come towards your lower rib cage. Pause.
Maintaining the hip hinge and without moving your elbows, extend your arms. Pause and return to position B with elbows bent, then extend arms back towards the floor. Pause and then return to standing position.
Repeat 8-12 repetitions.
Lie face down on the floor, with your abdominals tight and knees bent. Slide your hands under your shoulders with your elbows resting alongside your rib cage.
Keeping your abdominals tight, press up and lower your shins so that you are in a tabletop position.
Curl your toes under and extend your legs to lift into a plank position. Pause.
Return to tabletop and then slowly lower back down to starting position.
Repeat 8-12 times.
To make this more challenging, try to stay with your legs extended as you lower slowly back down to the floor.
Lie on your back with your knees bent and feet hip-distance apart, arms resting down by your sides. Press into your heels. Keeping your abdominals tight, lift your hips towards the ceiling. Think of making a diagonal line from your knees, hips and shoulders.
Without dropping your hips, lift one leg off the floor. Pause.
Keeping your hips still, leg lifted and abdominals tight. raise both arms up to the ceiling. Pause. Lower your arms, then lower your leg and return to starting position.
Repeat 8-12 times, alternating lifted legs.
