IntervalsPick your favorite cardio: running, biking, elliptical or anything that raises your heart rate.
Warm up for 10 minutes.
Do 4 minutes at 90 percent effort.
(The goal is to be breathing heavily.)
Reduce the effort for 3 minutes for an activerecovery interval.
Repeat this sequence 3 more times.
Finish with a 5-minute cooldown.
Plank: Start in a plank, with elbows bent beneath shoulders.
Alternate between keeping forearms on floor and straightening arms.
Do for 1 minute with a 20-second rest; repeat.
Extend left hand and leg toward ceiling.
Do as many reps as possible and alternate sides, taking a 30-second rest in between.
Back Plank: Start in a reverse plank with upper back on floor and feet raised on a stool.
Hold for 3045 seconds and take a 15-second rest; repeat twice.
Push-Up: Finish by doing as many push-ups in a row as it’s possible for you to.
Easy CardioPick your favorite cardio activity and do it for 30 minutes.
Split Lunge: Stand with feet together, hands behind head.
Step right foot forward into a lunge; pause, then step foot back to start.
Do 10 reps on each side without resting.
Bridge: Lie faceup, knees bent, feet hip-width apart, arms extended on floor.
Lift hips to form a straight line from knees to shoulders.
Stretch out right leg and hold for 510 seconds.
Switch sides, extending left leg.
Do 10 reps on each side.
Place palms behind you on the chair.
Raise and lower yourself 10 times, keeping knees bent.
Do 8 reps on each side.
Rest for 30 seconds; repeat 10 times.
Squats: Stand with feet shoulder-width apart, hands behind neck.
Bend legs and lower as far as possible without losing your balance.
Do 10 reps, then rest 30 seconds.
The Lift: Kneel on all fours while supporting yourself on forearms.
Keeping your straight, lift right leg up and out to the side.
Oblique Sit: Lie faceup with right knee bent and left foot resting on it.
Keep 1 hand behind head and the other arm stretched out on floor.
Move elbow from the hand behind head toward the opposite knee and see how far you get up.
Hold for 23 seconds.
Do 10 reps on each side.
Extend left hand and leg toward ceiling and hold for 25 seconds.
Do as many reps as possible and alternate sides, taking a 30-second rest in between.
Back Diagonal: Kneel on all fours.
Simultaneously raise straightened right arm while lifting left foot high up and behind.
Hold for 23 seconds.
Now bring right elbow and left knee close to touching under torso while lowering chin.
Repeat with opposite arm and leg for 1 rep. Do 10 reps.
11.
Biceps Lift: Lie faceup under a bench or rod a couple feet off floor.
Grasp the pole with an underhand grip and adjust your position so arms are as straight as possible.
Lift torso so that chin comes over the rod.
Lower yourself for 1 rep. Do 10 reps. Rest 1 minute and repeat.
IntervalsPick your favorite cardio: running, biking, elliptical or anything that raises your heart rate.
Warm up for 10 minutes.
Do 1 minute at high intensity and 1 minute of active recovery; repeat 10 times.
Finish with a 5-minute cooldown.
Sit-Up: Do 10 sit-ups with knees bent and feet flat.
Superwoman: Lie facedown, with legs raised behind you.
Lift torso toward ceiling, straightening arms in front.
Hold for 5 seconds, then rest for 5 seconds; repeat 7 times.
Split Lunge: Stand with feet together, hands behind head.
Step right foot forward into a lunge; pause, then step foot back to start.
Do 10 reps on each side without resting.
Push-Up: Do as many push-ups in a row as you could.
Squats: Stand with legs shoulder-width apart, hands behind neck.
Bend knees and lower yourself as far as possible without losing balance.
Do 10 reps. Rest for 30 seconds; do 10 more reps.
6.
The Lift: Kneel on all fours while supporting yourself on forearms.
Keeping back straight, lift right leg up and out to the side.
Bridge: Lie faceup, knees bent, feet hip-width apart, arms extended on floor.
Lift hips to form a straight line from knees to shoulders.
Stretch out right leg and hold for 510 seconds.
Switch sides, extending left leg.
Do 10 reps on each side.
Repeat each move 1 more time; repeat again if it’s possible for you to.
Photo Credit: Photos by BERRE
