Workout 6: 6 Moves in 7 Minutes

Try this challenging full-body workout that takes each exercise interval to one minute. Pace yourself!  

What You Need: Pair of dumbbells and your body weight

Warm-Up: Walk or jog in place for 1 minute to begin!

Around the world lunge

Around the World Lunge (1 minute)

Stand with feet hip-width apart. Engage core, perform a lunge forward with right leg, push back to start position, lunge to the side (lateral) and sit butt back, keep the body upright, look forward, push back to start position, bring foot backward into a reverse lunge, and push back to start position. Repeat the lunge series on the left leg to complete one full repetition.

Continue the exercise alternating right and left sides for 60 seconds.

Modification: Remove any lunge from the series or perform walking lunges.

Cross lunge lateral raise

Cross Lunge Lateral Raise (1 minute)

Stand with feet shoulder-width apart with dumbbells at your sides. Look forward, chest lifted, core tight, and cross right foot behind you landing on the ball with both knees bent (curtsy lunge). Bring the right foot back to start position and at the same time extend arms out to sides with elbows slightly bent. Slowly lower arms back down and repeat the movement by stepping the left foot back.

Continue the exercise alternating right and left sides for 60 seconds.

Modification: Perform lateral raise every other lunge or hold weights at your sides without side raises.

Plank with upright row

Plank with Upright Row (1 minute)

Start in a full straight arm plank position holding dumbbells on the floor. Imagine a straight line from your head to toe with a tight core. Jump your feet forward into a low squat position with weight over heels. Tighten your glutes (butt muscles) and lift to a standing position while lifting weights to your chest. Elbows will naturally glide out to the sides as dumbbells are lifted to your chest. Lower your arms slowly to start position.

Repeat the exercise for 60 seconds.

Modification: Step feet forward instead of jumping.

Plie raises

Plié V Raises (1 minute)

Holding dumbbells down in front of you, stand with feet slightly wider than shoulder-width apart, toes are pointed outward. Lower down into a plié, bending at the knees like a ballet dancer. Tighten your glutes (butt muscles) and return to a standing position. Tighten your core and lift arms up overhead and out into a V-shape. Lower your arms to start position.

Repeat the exercise for 60 seconds.

Modification: Perform the exercise without raising arms overhead.

Side squat with dumbbell raise

Side Squat with Dumbbell Swing (1 minute)

Stand with feet slightly shoulder-width apart. Hold a dumbbell with both hands in front of you. Tighten your core and sit back into a deep squat allowing the dumbbell to swing down between your legs. Lift your body to standing, shifting body weight to the right side, placing a dumbbell in the right hand and swinging it forward using standing momentum. Return to a deep squat shifting body weight to the left allowing the dumbbell to swing to the left front. You will be on the ball of each foot at the top of the movement.

Alternate right and left for 60 seconds.

Modification: Perform the exercise without swinging the weight forward.

Speed skaters with weights

Speed Skaters with Dumbbells (1 minute)

Start in standing position feet shoulder-width apart holding light dumbbells at your sides. Take a big sidestep to the right, sweep your left leg behind you and swing left arm with control across your body holding dumbbell. Alternate this move with a big step left, sweep right leg behind you and swing right arm holding another dumbbell across your body.

Alternate the weighted speed skaters side to side for 60 seconds.

Modification: Perform the exercise without dumbbells.

Click here to see the “Flavor-Pairing” trick that helped me melt away 22 pounds in just 16 days (proven for women only)

Be the first to comment

Leave a Reply

Your email address will not be published.


*