HOW IT WORKSDo 1 set of 12 to 15 reps of each move in order, performing 30 seconds of cardio (jump rope, do
burpees, or march in place) between each exercise. Repeat the entire sequence once more. The last
2 reps of each set should be very challenging; if they’re not, add resistance.
YOU’LL NEEDA handled resistance tube, a pair of light (3 or 5 pounds) and heavy (8 or 10 pounds) dumbbells.
(A weighted bar and ball, as well as a step or bench, are optional.)
TICK-TOCK SQUATWorks butt, legs, and biceps
Stand on the center of a resistance tube with feet shoulder-width apart and hold an end in each hand at your sides, elbows bent 90 degrees and palms facing up. Squat, keeping your arms bent and chest high A. Rise up as you shift your weight onto your left foot and raise your right foot off the ground B. Try to maintain the same distance between feet. Return to starting position and switch legs on the next rep.
TIP Hold a light dumbbell in each hand (in addition to the band) to increase the difficulty.
SINGLE ARM ARCWorks chest and shoulders
Stand with feet shoulder-width apart and hold a light dumbbell in your right hand at shoulder level, palm facing away from you; place left hand on hip. Extend your right arm at shoulder height across your body to the left A, then raise it overhead, palm facing away from you. Move arm to the right B and slowly lower it in an arc C until it reaches your right hip. Return to starting position and repeat. Switch sides to complete set.
Stand with your feet hip-width apart, knees slight bent, and hold a bar or two light dumbbells against your butt, arms shoulder-width apart and palms facing away from you. Lift the bar a foot away from your body A. Keeping your upper arms still, bend your elbows, bring the bar toward your butt B. Straighten your arms to return to starting position.
TIP To help prevent your elbows from flailing outward, imagine you’re squeezing a basketball between them.
DUMBBELL CLEANWorks butt, legs, and shoulders
Hold a heavy dumbbell in your right hand at shoulder level, palm facing toward you, and stand with feet wide and toes turned out, left hand on hip. Squat low A. Stand as you push the weight straight overhead, rotating your palm away from you; extend left arm to your side and look at the weight B. Return to starting position; repeat. Switch arms halfway through set.
TIP Don’t be afraid to use a heavy dumbbell for this exercise—your legshelp power the weight overhead.
SPLIT-STANCE ROWWorks back and biceps
Stand with your left foot on a step (or on the floor), knee bent, and right foot a stride’s length behind it. Hold a heavy dumbbell in each hand, bend forward from your hips, and extend arms down, palms facing each other A. Bend your elbows back, drawing weights to your sides as you raise your torso B. Return to starting position and repeat; switch legs halfway through set.
TIP To help activate your back muscles, squeeze your shoulder blades together as you bend your elbows.
Kneel on all fours with your wrists aligned under your shoulders and your knees under your hips, and place a light dumbbell behind your right knee. Raise your left arm to shoulder height in front of you, palm facing the ground A. (Beginners, keep both hands on the ground.) Lift your right thigh to hip height behind you, foot flexed B. Return to starting position and repeat. Switch sides to complete set.
TIP Pull your abs in tight to help activate your core and stabilize your body.
TABLETOP PRESSWorks chest and core
Hold a heavy dumbbell in each hand and lie faceup with your knees bent over your hips. Bend elbows 90 degrees and hold dumbbells at your sides,palms facing each other A. Press weights up over your chest B. Lower weights to starting position.
TIP If this is too challenging, do it with your feet flat on the ground.
BICYCLEWorks abs
Lie faceup with your legs extended on the ground in front of you and hold a weighted ball or dumbbell over your chest, elbows bent out to your sides. (Beginners, skip the weight and place your hands behind your head.) Lift legs, head, and shoulders as you bend your right knee and rotate your left shoulder toward it A. Extend your right leg as you bend your left knee toward your chest and rotate your shoulder toward it B to complete 1 rep. Repeat.
TIP Focus on rotating your shoulder (not your elbow) toward your knee.
