Time: 20 minutes
Equipment: Exercise bench
Good for: Total-body toning, muscle-building
Instructions: Starting with the first two moves, perform each exercise for 45 seconds (per side, where directed), back to back; rest 15 seconds. That’s one set. Do two sets total, then continue to the next two moves and repeat the pattern until you’ve finished the entire workout.
1. Deadbug
How to: Lie faceup on floor with arms and legs in the air, knees bent 90 degrees. Maintaining contact between low back and floor, brace core, then slowly and simultaneously lower right leg until heel nearly touches floor and left arm until hand nearly touches floor overhead. Pause, then return to start and repeat on the opposite side. That’s one rep.
Perform this exercise for 45 seconds, and then immediately move to the next move.
2. Y-Raise With Single-Arm Pulse
How to: Stand with feet hip-width apart and hinge forward at hips, keeping back flat and core tight; raise arms to form a Y with upper body. Squeeze shoulder blades together to raise hands as high behind you as possible. Keeping left arm raised, slowly pulse right arm up and down three times, then return to start. That’s 1 rep. Perform all reps, then switch sides and repeat.
Perform this exercise for 45 seconds. Rest 15 seconds. Repeat the previous move, then this one again. Then continue to the next pair.
3. Bulgarian Split Squat
How to: Stand about three feet in front of a step or bench and place top of left foot on it, bending knee slightly. Keeping back straight and core engaged, lean torso forward slightly and bend knees to lower as far as possible, or until left knee nearly touches floor. Pause, then drive through right heel to return to start. That’s one rep.
Perform this exercise for 45 seconds, and then immediately move to the next move.
4. Pushup and Inverted Shoulder Press
How to: Place hands slightly more than shoulder-width apart on floor and extend feet so body forms a straight line from head to heels. Bend elbows to do a pushup, lowering until chest nearly touches floor; then push through hands to straighten arms while raising hips and pressing into heels. From that position, bend elbows to lower head until it almost touches floor. Press through hands to straighten arms; then return to start. That’s one rep.
Perform this exercise for 45 seconds. Rest 15 seconds. Repeat the previous move, then this one again. Then continue to the next pair.
5. Feet-Elevated Glute Bridge
How to: Stand about three feet in front of a step or bench and place top of left foot on it, bending knee slightly. Keeping back straight and core engaged, lean torso forward slightly and bend knees to lower as far as possible, or until the left knee nearly touches the floor. Pause, then drive through right heel to return to start. That’s 1 rep.
Perform this exercise for 45 seconds, and then immediately move to the next move.
6. Upright Bird Dog
How to: Sit tall on chair, gripping front edge with both hands, then scoot forward until hips and butt are in front of seat, pressing shoulders down and away from ears. Brace core, then simultaneously raise right arm forward to shoulder height while slightly lifting left foot off floor. Pause, then slowly reverse to return to start. Repeat on the opposite side. That’s one rep.
Perform this exercise for 45 seconds. Rest 15 seconds. Repeat the previous move, then this one again. Then continue to the next pair.
7. Single-Leg Reach and Touch
How to: Stand tall with arms at sides, weight in right leg (a). Keeping back flat, push hips back and reach left hand toward floor in front of right foot while raising left leg (b). Pause, then drive through right leg to return to start. That’s 1 rep. Perform all reps, then switch legs and repeat.
Perform this exercise for 45 seconds, and then immediately move to the next move.
8. Walkout with Alternating Shoulder Tap
How to: Stand with feet hip-width apart, arms at sides. Keeping legs straight and core tight, place hands in front of feet on floor, walking them forward until body forms a straight line from head to heels. Raise right hand to left shoulder, lower hand back to floor; then repeat with left hand to right shoulder, keeping hips and body still; walk hands back toward feet and stand. That’s 1 rep.
Perform this exercise for 45 seconds. Rest 15 seconds. Repeat the previous move, then this one again.