1. Stationary Lunge with L-Raise
Targets: Glutes, Thighs, Shoulders, Core
· Holding 3- or 5-pound dumbbells at your sides, stand with right foot in front of left, about one stride's-length apart.
· Bend knees 90 degrees while raising right arm to the front at shoulder height and left arm to the side, palms down.
· Stand up, lower arms, and repeat; do 12 to 15 reps.
· Switch sides and repeat. Do 1 to 3 sets per side.
Keep it easy: Do a squat instead of a lunge, and keep elbow bent 90 degrees for lateral (side) raise.
2. Crossover Squat and Pull-Back
Targets: Thighs, Calves, Glutes, Chest, Shoulders, Back
· Stand about 2 feet away from a step bench, holding 3- or 5-pound dumbbells. Cross right leg over left and place right foot on top of step, pointing both feet forward.
· Standing tall, bend elbows slightly and squeeze shoulder blades together.
· Squat down, crossing arms in front of body. Stand up to return to starting position and repeat.
· Do 15 reps. Rest for 30 seconds; switch sides and repeat. Do 1 to 3 sets per side.
Keep it easy: Do a regular squat without using the step.
Transform Your Body in 30 Minutes a Day
Workouts in 30 min every day:
3. Plank Knee In and Knee Out
Targets: Shoulders, Glutes, Core, Hips
· Start in a full push-up position, abs tight.
· Pull right knee toward chest; hold for 1 count.
· Keeping right knee bent, rotate right leg out to side; hold for 1 count.
· Extend leg back to starting position without lowering, and repeat; do 4 to 8 reps with right leg.
· Rest for 30 seconds and repeat on left side. Do 1 to 3 sets per side.
Keep it easy: Remain in plank position without pulling knee in; hold for 30 to 60 seconds.
4. Lunge with Reverse Flye
Targets: Thighs, Glutes, Back
a. Stand holding 3- or 5-pound dumbbells with arms at sides, palms facing each other, elbows slightly bent. Lunge forward with left leg, bending left knee 90 degrees; lean 45 degrees forward from hips.
b. Maintaining this position, raise arms to shoulder height, keeping elbows slightly bent. Squeeze shoulder blades together, then lower weights. Do 15 reps. Rest 30 seconds; switch sides and repeat. Do 1 to 3 sets per side.
Keep it easy: Skip the lunge and do the flyes sitting on a bench or step.
5. Unilateral Push-Up
Targets: Chest, Shoulders, Triceps, Back, Core
a. Get into a full push-up position with left hand on top of a step and right hand on floor.
b. Bend elbows and lower chest toward floor; push back up. Cross right hand over left and place it on the bench, moving left hand to floor on opposite side. Do another push-up.
· Do 12 to 15 reps, switching sides with each rep.
· Rest for 30 to 60 seconds; do another set.
6. Curl and Stand
Targets: Abs, Shoulders, Thighs
a. Lie faceup on a step, holding a medium-weight dumbbell horizontally across your chest. Keep elbows close to body.
b. Curl up to sitting position, then stand all the way up, pressing dumbbell overhead. Sit back on bench and roll down to starting position.
· Do 5 to 12 reps; 1 to 3 sets total.
Keep it easy: Begin by sitting on the edge of a step or chair, without a weight; stand up and raise hands overhead before returning to seated position.
Next: 7. Biceps Curl with Knee-Up
7. Biceps Curl with Knee-Up
Targets: Biceps, Hips, Quads, Core
· Stand with feet hip-width apart, holding 5- or 8-pound dumbbells, elbows close to sides and palms up.
· Pull in abs and bend right knee 90 degrees to hip level while curling weights toward shoulders.
· Lower leg as you lower arms.
· Do 15 reps, then switch legs. Do 1 to 3 sets per side.
8. Superman Abs
Targets: Abs, Lower Back, Glutes
· Get into a full push-up position with hands on floor and toes on a step.
· Simultaneously lift left arm and right leg, keeping abs tight.
· Switch sides and repeat.
· Do 4 reps per side; 1 to 3 sets total.
Keep it easy: Begin on all fours on the floor and raise opposite arm and leg.
Cardio to Go
This high-energy cardio circuit uses good old-fashioned calisthenics to blast up to 300 calories in less than 30 minutes. Do each cardio drill for 30 to 60 seconds, marching or jogging in place for 1 minute to recover between moves. Complete the circuit twice through. You can do this workout after your strength routine or on alternating days, depending on your schedule.
1. Mountain Climbers
Place hands on step, arms straight, legs extended behind you on floor. Alternate "running" in place by switching legs forward and back.
2. Jumping Jack Knee-Ups
Alternate lifting your knees toward chest while doing jumping jacks.
3. Vertical Jumps
Jump as high as you can, bringing knees toward chest; land softly with knees slightly bent.
Alternate switching left and right foot forward, as if on a cross-country ski machine; use your arms for added momentum.
5. Knee Lifts
Run in place, lifting knees as high as you can.
6. Squat Thrusts
Drop hands to floor and jump feet behind you; hop feet back to start and jump up; repeat.
7. Speed Skate
Take a big hop sideways to right, landing softly on right foot. Find your balance; hop to left