You are here

15-Minute Total-Body Toner

1 of 5

Your Total-Body Tone-Up

What you'll need:

  • Two 5- to 8-pound dumbbells
  • A watch with a second hand
  • A mat or carpeted surface

Do each exercise for 1 minute, then repeat the series 3 times through.

Step 1: Overhead Press with Leg Lift

Targets shoulders, chest, core, and thighs.

  • Stand holding weights in front of shoulders, palms out.
  • Balancing on left leg, lift right leg about 6 inches out to side and extend arms overhead.
  • Lower leg and arms, keeping torso still.
  • Do 15 reps (about 30 seconds); switch sides.

Step 2: Squat with Rotation

Targets obliques, hips, glutes, and thighs.

  • Stand with legs shoulder-width apart, hands behind head, elbows out to sides.
  • Squat, then rotate left elbow toward right knee; hold for 2 counts.
  • Stand up and repeat, reaching right elbow to left knee.
  • Do 12 to 15 reps per side (about 1 minute). Stand up between reps.

Step 3: Oblique Elbow Taps

Targets abs, obliques, and lower back.

  • Sit with knees bent and feet on floor, fingertips on navel with elbows out to sides.
  • Roll halfway toward floor and rotate torso to right, tapping right elbow to floor, then rotate left elbow to left side.
  • Do 8 taps per side (about 20 seconds); lower to floor and rest for 5 seconds.
  • Roll up to seated position and repeat.

Step 4: Alternating Bridge

Targets glutes, hips, and legs.

  • Lie faceup with knees bent, feet hip-width apart on floor.
  • Keeping arms at sides, lift hips as high as possible without overarching back, then extend right leg perpendicular to floor. Hold for 2 counts.
  • Lower right leg and hips; switch sides and repeat.
  • Do 12 to 15 reps (about 1 minute).

Step 5: Quadruped

Targets back, chest, arms, and core.

  • Begin in full push-up position, legs extended shoulder-width apart.
  • Do 1 push-up; at the top, lift right arm and left leg. Hold for 2 counts.
  • Lower and do another push-up, lifting left arm and right leg; hold for 2 counts.
  • Do 15 reps of the series (about 1 minute), alternating sides.

Originally published in FITNESS magazine, December 2007.