Time: 20 minutes
Equipment: Pair of 10 to 20 pound dumbbells, bench
Good for: Total-body toning
Instructions: Starting with the first move, complete as many reps as possible for 50 seconds while maintaining proper form. Then rest for 10 seconds as you prepare for the next exercise. Repeat this pattern through all six moves, then rest for one minute. Complete three rounds total.
Feet-Elevated Glute Bridge
How to: Lie on your back with your knees bent at 90 degrees, heels propped on a bench or stool in front of you (at least 12 to 14 inches off the ground). Lift your hips until you form a straight line from your knees to your shoulders. Hold for two seconds, then return to start. Complete as many reps as possible in 50 seconds, then rest for 10 seconds. Continue to the next move.
Alternating Reverse Lunge To Overhead Press
How to: Hold a pair of dumbbells at shoulder height, palms facing in, feet about hip-width apart. Step your left foot back and lower your body until both knees are bent to 90 degrees, simultaneously pressing the weights directly above your shoulders until arms are fully extended. Reverse the movement to return to start. That’s one rep. Repeat on the right leg, and keep alternating for 50 seconds. Then rest for 10 seconds. Continue to the next move.
Chest Press With Feet Elevated
How to: Lie faceup with hips and knees bent 90 degrees. Hold a pair of dumbbells above your chest, arms fully extended, palms facing away from you. Lower the dumbbells until your upper arms touch the floor. Press back to return to start. That’s one rep. Complete as many reps as possible in 50 seconds, then rest for 10 seconds. Continue to the next move.
Underhand Bent-Over Row
How to: Grab a pair of dumbbells and stand with your feet shoulder-width apart, knees slightly bent. Bend forward from your hips until your back is almost parallel to the floor, with your arms hanging directly from your shoulders and palms facing away from your body. Brace your core, then pull the weights toward your rib cage, squeezing your shoulder blades together. Pause, then lower to return to start. That’s one rep. Complete as many reps as possible in 50 seconds, then rest for 10 seconds. Continue to the next move.
How to: Start in a pushup position, hands under your shoulders and legs extended, body forming a straight line from head to heels. Brace your core and jump your feet outside your hands, then quickly lift your chest and hands so that you’re upright in an athletic stance, knees bent and body in a deep squat. Quickly reverse the movement to return to start. That’s one rep. Complete as many reps as possible in 50 seconds, then rest for 10 seconds. Continue to the next move.
How to: Cross your left leg behind your right and lower into a half-squat, your right arm out to the side, left arm across your hips. Hop to the left, switching your legs and arms. That’s one rep. Keep hopping quickly, alternating from side to side for 50 seconds, then rest for 10 seconds. Return to first move. Complete three rounds total.
But wait, there’s (lots) more! This is just one of the four workouts in Women’s Health’s 30-day fitness challenge. Each week, you’ll tackle four different workouts: lower body, upper body, total body, and abs. They all follow the same format (six moves, six minutes), and use the same equipment that you see in this workout. The only thing that will change throughout the month is the strength you feel—and the results you see! Join our Facebook group for daily motivation, progress checks, and more!
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