Your Time: 30 Minutes (twice a week)
Perform this total-body workout twice a week (or two weight workouts every seven days). Each is separated into three phases: power, strength and fat loss. Follow the directions below, and make sure you finish all the exercises in each phase before moving to the next.
Do the exercises in the order shown, completing the prescribed number of sets of each before moving to the next. Rest 2 minutes between each set.
1. Dumbbell Clean
2. Dumbbell Push Press
Stand holding a pair of dumbbells just outside your shoulders as shown. Dip your knees and then push up with your legs as you press the dumbbells overhead. Lower the dumbbells back to the starting position.
3. Dumbbell Clean And Press
Hold a pair of dumbbells below your knees as shown. Pull the dumbbells up and “catch” them at shoulder height. Then press them overhead, keeping your knees slightly bent. Return to the starting position.
Perform squat thrusts for 20 seconds, then rest 10 seconds. That’s 1 set. Complete 8 sets.
A BCD EF
Stand with your feet hip-width apart. Lower your body until your palms rest on the floor about shoulder-width apart. (Drop into a squat and shift your weight onto your hands.) Kick your legs backwards into a push-up position. Your body should form a straight line from your ankles to your shoulders. Perform a push-up, and then quickly reverse the movement and perform a jump as you stand up. (Explosively jump as high as you can. Reset, and then repeat the exercise.)
Perform the exercises in succession as a circuit, resting 30 to 60 seconds between each. Do 3 reps of every exercise and complete 3 circuits.
Lie face-up with your right leg bent and your left leg flat on the floor. Holding a dumbbell, raise your right arm straight overhead. Keep the weight elevated and your elbow locked at all times. Roll onto your left side and prop yourself up. Use your abs to help raise your
body while keeping one leg flat on the floor. Then raise your hips, squeeze your glutes and straighten your left arm. Your eyes
should be on the dumbbell at all times. Pause and slide your left leg behind your body as shown. From the kneeling position, stand up while keeping the dumbbell above you at all times. Once you’re standing, step back with your left leg and perform the movement in reverse to return to the starting position.
Hang at arm’s length from a chin-up bar, using an overhand grip that’s slightly wider than your shoulders. Pull your chest up to the bar and squeeze your shoulder blades together. Pause, and slowly lower your body to the starting position.
Assume a push-up position, but with your feet on a bench or step and your hands on a Swiss ball. Slowly lower your body until your chest nearly touches the ball. Pause and push back up to the starting position.
Hold a pair of dumbbells with your palms facing, upper arms perpendicular to the floor, and one end of each dumbbell resting on the meatiest part of your shoulder. Push your hips back and lower your body into a squat, and push back up.