YOULL NEED:A pair of dumbbells heavy enough to challenge you.
Start with 5- to 10-pounders.
DO:This workout up to seven days a week.
Do 90 seconds of the broad jump (see below).
Rest 10 seconds, then do 90 seconds of any other move.
Rest 10 seconds, then complete 90 seconds of any other move of your choice.
Rest for 10 seconds.
Repeat the sequence for 5, 10, or 15 minutes a day.
Now onto the moves…
Broad Jump
Works legs, glutes
Stand with feet shoulder-width apart.
Squat, then explosively jump up and forward (as shown), landing softly, feet under hips.
Bend knees slightly and tilt forward at hips, back flat, arms straight, hands under shoulders.
Bend elbows and lift weights toward chest (as shown).
Extend arms and repeat.
Return to squat and repeat.
Hand-Release Push-Up
Works arms, shoulders, core
Start in a high plank, shoulders over wrists.
Bend elbows and lower body (as shown) until chest, abs and hips touch floor.
Lift hands a few inches, then place them on floor to push back up to start.
Bend elbows 90 degrees and open out to side of shoulders.
Squeeze glutes and raise hips into a bridge.
Push dumbbells over chest as you extend right leg, keeping thighs parallel (as shown).
Hold leg up as you do 2 chest presses.
Lower leg and arms.
Repeat, alternating sides.
Do a push-up, then bring right dumbbell to chest (as shown).
Lower dumbbell, do a push-up and repeat, alternating sides.
Sidewinder Burpee
Works arms, core, legs
Stand with feet shoulder-width apart.
Step foot back, hop feet toward hands and jump up, clapping hands overhead.
Immediately squat, jump back and repeat, alternating sides.
This article originally appeared in the December 2015 issue of SELF.
