Time: 14 to 24 minutes
Equipment: Dumbbell
Good for: Total body
Instructions: Starting with the first move, complete as many reps as possible for 40 seconds while maintaining proper form. Then rest for 20 seconds as you prepare for the next exercise. Repeat this pattern through all four moves, then rest for one minute. Complete three to five rounds total.
Bree Branker, NASM-certified trainer, created this exclusive workout to help tone your entire body.
Shoulder Tap And Jack
How to: Get into a plank position, with your hands stacked directly under your shoulders. Keeping your core engaged, tap your right shoulder with your left hand as you jump your feet outward. Return to start. Repeat on the opposite side. That’s one rep. Complete as many reps as possible in 40 seconds, then rest for 20 seconds. Continue to the next move.
Chest Press To Squat
How to: Stand up straight, with your feet shoulder-width apart. Hold a single dumbbell between both your hands. Simultaneously jump your feet out wide, and press the dumbbell straight out in front of your body. Jump back to start. Then, lower your body into a squat position, and reach your dumbbell toward the ground. Jump back to start. That’s one rep. Complete as many reps as possible in 40 seconds, then rest for 20 seconds. Continue to the next move.
Plank To Jump Squat
How to: Get into a plank position with your hands stacked directly under your shoulders, and core engaged. Bend your knees and stretch your body backward, with your arms stretched long in front of you. Press through the top of your feet, and jump forward, landing in a squat position. From here, jump as high as you can, and swing your arms behind your body. Bend down and place your hands back on the ground, then jump back to a plank position. That’s one rep. Complete as many reps as possible in 40 seconds, then rest for 20 seconds. Continue to the next move. Take one minute of rest. Complete three to four rounds total.
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