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You'll need a set of 8 or 10-pound dumbbells for this exercise. Targets your abs, quads, hamstrings and glutes. Do 15 to 20 reps.
-Push-Ups: Get into a modified push-up position with your knees on the floor and your abs engaged. Bend your elbows 90 degrees bringing your chest just above the floor. Now, push back up. Do 15 to 20 reps. Keep your hips lifted, your shoulders down, and your head in line with your spine. Keep your abs contracted throughout the exercise. This exercise targets your shoulders, abs, chest, and arms. If this feels too easy, try a full push-up, lifting your knees up and pressing your toes into the floor. For a bigger challenge, try walking push-ups. Move your right hand a few inches to the right then follow with your left hand, going back and forth for a total of 12 reps.
-The Cobra: Lie face down on the floor with your palms near your chest. Lift your head, shoulders, and chest off the floor, pulling your shoulder blades down and together. Hold here for 2 counts and then lower back down. Repeat this 8 to 10 times. The Cobra works your core, triceps, and back. For a more difficult exercise, try lifting your thighs and hips off the floor.
Crab Walks: Get into a full push-up position with your abs contracted. Walk your right hand and foot a few inches out to the right thigh, followed by your left hand and foot. Continue to do this 2 times to the right and then walk them back. Repeat this on the left side. Make sure you keep your head and spine in a straight line and your abs engaged. Coordinate your hand and foot, so they touch down at the same time. Crab walks target your abs and chest. For a bigger challenge, after you've walked your right hand and foot to the right, rotate your body so your hips are stacked and your hand is reaching for the ceiling, then return to a pushup and repeat to the opposite side. Do 8-10 reps.
You'll need a set of 8- or 10-pound dumbbells for this exercise. The Rotation Lunge targets your glutes, thighs, abs, and hamstrings. Alternate sides for 8 to 10 reps.
The Opposite Arm and Leg Raise targets your core and lower back. Do 15 to 20 reps, alternating sides.
You'll need a set of 5- or 8-pound dumbbells for this exercise. The Overhead Press works your shoulders, arms, and chest. Repeat this move 15 to 20 times.
We've designed this 5-circuit workout to help you form an exercise habit you can stick to. Try to do each circuit once a week. ¿ Pick two non-consecutive days for cardio.
You'll need a 5- or 8-pound dumbbell and an exercise bench or large sofa cushion for this move. The pullovers target your arms, chest, and back. Do 15 reps.
You'll need a set of 8- to 10-pound dumbbells for this exercise. Deadlifts work your hamstrings and glutes. Do 15 to 20 reps.