Watch free exercise videos from our 20-Minute Workout plan at FitnessMagazine.com.
The Prone Plank targets your abs and chest. Hold this position up to 1 minute.
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.
of 8- or 10-pound dumbbells for this exercise. Start with your feet shoulder width apart and the weights by your thighs. Squat down as if you were going to sit in a chair, keeping your weight back over your heels. Now, squeeze your glutes to return to the start position. Do 15 to 20 reps. As you continue these squats, keep your weight in your heels, making sure your knees do not pass forward of your toes. The Dumbbell Squats target your abs, quads, hamstrings, and glutes. For a bigger challenge, try doing it without the weights. But as you return to the standing position , jump explosively and land softly in the squat position.
Opposite Arm and Leg Raise
The Opposite Arm and Leg Raise targets your core and lower back. Do 15 to 20 reps, alternating sides.
Do 15 to 20 reps, alternating sides. The opposite arm and leg raise targets your core and lower back. For a bigger challenge, touch your opposite elbow to your knee as you pull your arm and