Equipment Needed:

1 heavier dumbbell weight or kettlebell (between 10 and 20 lbs)
A space to move around!

Begin Workout!

Perform each workout for the designated time or the reps given. Push yourself to the max! This time is about YOU doing something that is solely for you.
This workout is designed to be completed 2-3 times – do whatever you can until you’ve used up all your gas!

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ONE: Mountain Climbers

60 seconds

• Start in a traditional plank — shoulders over hands and weight on just your toes. With your core engaged, bring your right knee forward under your chest, with the toes just off the ground. Return to your basic plank. Switch legs, bringing the left knee forward.
• Keep switching legs and begin to pick up the pace until it feels a little like running in place in a plank position.
• Continue “running” in your plank for one minute.

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TWO: Russian Twists

60 seconds

Sit on the floor and bring your legs out straight. Lean back slightly so your torso and legs form a V-like shape, bracing your abdominal wall to engage your core. Balancing here, twist your torso from side to side without moving your legs.

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THREE: Kettlebell / Dumbbell Swings

15-20 total – use your heaviest weight. A kettlebell works best but a dumbbell will also work.

1. Get set: Stand with feet shoulder-width apart, toes pointed out, and knees slightly bent; look straight ahead. Hold a kettlebell between your legs using a two-handed, overhand grip.
2. Swing it: Keeping the arch in your lower back, bend your hips back until the kettlebell is between and behind your legs; squeeze your glutes to extend your hips and swing the weight up.
3. Bring it down: Let the weight swing back between your legs as you bend your hips and slightly bend your knees; if it hits you in the butt, you’re doing it right. Extend your hips and knees to reverse the momentum as you immediately begin the next rep.

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FOUR: Skaters

60 seconds
Give yourself ample space for this one. Start by standing on one foot with your other foot tucked behind you (like you’re about to do a curtsy). Then, explode into your jump and try to go as far sideways as you can. You are always jumping onto the outermost leg. Let your body weight adjust and hold the pose for just a second before exploding into your next jump. You don’t need to let the back foot touch the ground, but you can for stability if you need to.

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FIVE: Bent Dumbbell Row

15-20 per arm
Stand with your feet shoulder-width apart. Bend your knees slightly and keep your back straight for this one. Hold the dumbbell in your right hand and pull it up the side of your body until it almost hits your armpit. Keep the dumbbell close to your body at all times. Your range of motion should be from your knee to your chest.

Repeat 2-3 times

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Way to go! You’re on your way to living a healthy vida!

Equipment Needed:

2 medium dumbbell weights (between 5 and 10 lbs each)
1 heavier dumbbell weight or kettle bell (between 10 and 20 lbs)
A space to move around!

Begin Workout!

Perform each workout for the designated time or the reps given. Push yourself to the max! This time is about YOU doing something that is solely for you.
This workout is designed to be completed 2-3 times – do whatever you can until you’ve used up all your gas!

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ONE: Hard Jumping Jacks

60 seconds
Think of a normal jumping jack, but instead of putting your arms all the way down at your sides, stop them when they’re parallel with the ground and go straight back up from there. You’ll feel this one in your shoulders!

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TWO: Lunges

20 per leg
When you lunge forward, make sure your knee is staying behind your toe.
*Make it harder: Hold 1 lighter weight in each hand OR hold 1 heavier weight in front of your body

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THREE: Hammer Curls

15 per arm – use your heaviest weights
Stand up straight with a dumbbell in each hand (or if you only have one – just alternate), holding them alongside you. Your palms should face your body. Keep your feet hip-width apart and engage your core to stabilize the body.

Keep your biceps stationary and start bending at your elbows, lifting both dumbbells (or one at a time).

Lift until the dumbbells reach shoulder-level, hold this contraction briefly, then lower back to the starting position.

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FOUR: Calf Raises

20 reps
Stand with your feet shoulder width apart. Lift your heels off the ground and put them back down – that’s one rep.
*Make it harder: Hold weights in each hand

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FIVE: Plank

60 seconds
Place forearms on the floor with elbows aligned below shoulders and arms parallel to your body at about shoulder width.

Ground toes into the floor and squeeze glutes to stabilize your body. Your legs should be working, too.

Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Your head should be in line with your back.

Repeat 2-3 times