This workout, created by Tom Holland, M.S., C.S.C.S., a Connecticut-based physiologist and author of The 12-Week Triathlete. combines total-body strength training with cardio in a 20- to 25-minute circuit, so you only need to do it three times a week.
For the first two weeks, simply complete one circuit and rest for 30 seconds after each exercise. After two weeks, either repeat the circuit or add 30 seconds of cardio between moves--such as jogging in place or rope skipping--to boost your heart rate.
After six to eight weeks of doing this routine, add extra cardio--such as walking, biking, and swimming--to the days in between
1. Dumbbell Chest Press Bridge
Strengthens core, glutes, thighs, chest, and triceps
a) Hold a dumbbell in each hand, and lie with your back on the floor, knees bent at 90 degrees. Assume a bridge position by lifting hips toward the ceiling to form a straight line with your body from knees to shoulders. Bring the dumbbells to your chest, palms facing your legs. Hold the bridge position, and perform 10 to 15 chest presses by lifting the weights straight up. Be sure to keep hips from dipping down or to either side.
b) Variation: Extend one leg until it's parallel to the bent thigh, and hold for half your reps, then switch legs.
2. Dumbbell Side Raise
Forward Lunge
Works thighs, glutes, and shoulders
Hold a dumbbell in each hand at your sides, palms facing your body. Step forward with one leg into a lunge, without allowing your knee to go past your toes. As you step into the lunge, raise your arms out to shoulder level, keeping elbows slightly bent. Lower your body--keeping your chest up--until your thigh is parallel to the floor. Return to start, and repeat the sequence with the other leg. Perform 10 to 15 alternating reps.
Variation: Perform as walking lunges for more of a challenge.
3. Dumbbell Overhead Press Backward Lunge
Strengthens thighs, glutes, shoulders, and triceps
Hold a dumbbell in each hand at shoulder level, palms facing forward. Step one leg backward into a lunge without allowing the knee of the stationary leg to go past your toes. As you step back, press the dumbbells overhead (keep arms slightly in front of ears). Do not allow the weights to wobble. Return to start, and repeat with the other leg. Perform 10 to 15 alternating reps.
4. Bicep Curl Plie Squats
Strengthens biceps, thighs, and calves
Hold a dumbbell in each hand, palms facing forward at hip level. Stand with feet about six inches wider than hips, toes pointed out at about 45 degrees. Squat until thighs are parallel to the floor with knees bent at 90-degree angles. Keep your weight on your heels, and knees behind your toes. Return to start, and curl the dumbbells to your chest as you rise. Release arms, and repeat for 12 to 15 reps.
5. Dumbbell Row Tricep Kickback Combo
Builds triceps and biceps
Hold a dumbbell in each hand at your sides, palms facing your body. Keep knees slightly bent, and lean forward at your hips to form a 45-degree angle with your body, arms extended toward the floor. Bend elbows and bring the dumbbells up alongside your chest, keeping arms tucked close to your sides. b) When your elbows reach 90 degrees, extend your arms straight behind you. Return to start, and repeat for 10 to 15 reps.
6. Standing Alternating Knee Crunches
Works thighs, arms, and abdominals
Stand with your arms extended overhead, hands clenched. Bring your left
elbow down toward your waist while simultaneously lifting your right knee toward your abs in a smooth, controlled motion. "Crunch"; them together, and alternate arms and legs for 30 reps.
Triple Plank
Works shoulders and core--including the back
a) Start in a plank position--facedown, with forearms and toes touching the floor. Tighten your abs and glutes, and hold position for 10 seconds. b) Next, roll your body to the left side without letting your hips dip, balancing yourself on the outside edge of your left foot and your left forearm. Extend your right arm toward the ceiling (your side and right arm will form a right angle). Hold for 10 seconds. Return to plank position for 10 seconds; then roll to your right side, and repeat each step of the move.
c) Variation: As you advance, start lifting your leg a few inches, and hold it before switching sides.
Jump-Ups
Elevates heart rate and utilizes entire body
a) Assume a push-up position, with abs and glutes tight. As with a push-up, lower your body, then press up. b) Next, bring your feet forward so they land between your hands, and rise to a standing position. Then return your hands to the floor, and jump your feet back to push-up position. Repeat the sequence as many times as possible in 30 seconds.
c) Variation: As your leg strength improves, jump into standing position in the middle of the move.
Cardio Side Kicks and Punches
Boosts heart rate and tones legs, arms, and core
Stand holding your fists in front of your chin. Lean to the left, and kick your right leg to the side while punching straight ahead with your right arm. Return to start, then lean to the right as you kick to the left with your left leg while punching straight ahead with left arm. Repeat for 30 seconds.
