This exercise program uses five different movements timed at varying intervals for a challenging full-body workout. Perform each exercise in the circuit two times through (not including the 1-minute warm-up) to reach a total of seven minutes!
What You Need: Pair of dumbbells, exercise mat, and your body weight
Warm-Up: Walk or jog in place for 1 minute to begin!
Squat With Overhead Press (30 seconds)
Stand with feet shoulder-width apart holding dumbbells at your sides. Sit your butt back, keep bodyweight over heels, look straight ahead, and avoid rounding back. Return to standing while lifting dumbbells from your sides to an overhead position.
Continue the exercise for 30 seconds. Your body should not be shifted forward with knees over the toes during the exercise.
Modification: Perform the overhead press every other squat.
Side Lunge With Windmill (30 seconds)
This is a bodyweight-only exercise. Stand with feet hip-width apart, step to the side with your right leg into a narrow lunge. Maintain a straight back, engage and twist your core, and reach your left hand to just in front of your right toe. Keep your arm straight during the move. Return to start position and repeat on the left side.
Alternate right and left for 30 seconds.
Modification: Alternate reaching hands out at hip level instead of to the toes.
Renegade Row (30 seconds)
Place your dumbbells on the floor shoulder-width apart. Hold dumbbells and maintain your body in a full plank position. Your feet will be shoulder-width apart. Engage your core, keep back straight, and lift one dumbbell to the side of your body, balancing on your other hand and feet.
Return the dumbbell to the floor and repeat on the other side. Continue the rows for 30 seconds.
Modification: Perform the exercise from your knees.
Mountain Climbers (30 seconds)
This is usually performed as a bodyweight-only exercise. Start in a plank position on the floor, back and body straight, keeping the core tight. Pull your right leg towards the chest and quickly switch, pulling the left leg toward your chest like a plank running motion.
If you have a bench, you can use it to perform the move. Simply place hands on the bench rather than on the floor.
Continue switching back and forth for 30 seconds.
Modification:Perform the mountain climbers at an incline instead of on the floor (as shown). Alternate a step back instead of running during the movement.
Abdominal Crunch (1 minute)
Using an exercise mat on the floor, lie on your back, knees bent, and envision your navel sucked toward your spine. Place your hands gently cradled at sides of the head or crossed over your chest. Avoid pulling on your neck or taking your chin toward chest. Eyes focused on the ceiling, tighten core, and lift your shoulder blades off the floor a few inches, exhaling as you lift.
Return to start position and continue for one minute or 60 seconds.
Modification: Split the interval working for 30 seconds, 15 seconds of rest, and continue for 30 seconds.