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What you'll need: A pair of 5- to 8-pound dumbbells, a chair or bench and a mat, a jump rope (optional), a stopwatch or a clock with a second hand.
Cardio: Jump rope (rope is optional)
Stand with feet hip-width apart, arms at sides, holding rope (real or imaginary) with elbows slightly bent. Jump in place, keeping heels close to floor as you turn the rope.
Strength: Row (targets upper back)
Stand holding both weights in right hand, arm at side with palm facing body; place left foot forward. Hinge forward 45 degrees from hips, resting left hand on left thigh. Draw weights to ribs, keeping elbow close to side; lower weights and repeat. For the second set, switch sides. For the third, keep feet aligned and use both arms, one weight in each hand.
Make it easier: Use just one weight for the one-arm rows.
Put it together
Jump rope: 90 seconds
Right-arm row: 30 seconds
Jump rope: 60 seconds
Left-arm row: 30 seconds
Jump rope: 30 seconds
Two-arm row: 60 seconds