10-Minute Workout

 

Exercise 1

Band Woodchop

Sets: 2 Reps: 12-15

Attach an elastic exercise band to a sturdy object and hold the handle with both hands. Stand away from the object so that there is tension on the band and twist your torso up diagonally from the anchor point.

Exercise 2

Push-Up

Sets: 2 Reps: 10

Exercise 3

Plyo Push-Up

Sets: 2 Reps: 10

Perform a push-up, but come up so fast that your hands (and feet, if possible) leave the floor.

Exercise 4

Walking Push-Up

Sets: 2 Reps: 10-12

Get into push-up position and walk forward on your hands, dragging your feet behind you. Each “step” is one rep. Let your hips swivel with each step.

Exercise 5

Ice Skater

Sets: 2 Reps: 12-15

Stand on one leg and, keeping your lower back in its natural arch, bend forward at the hip and pick up a cone (or other light object) in front of you.

Exercise 6

Plyo Lunge

Sets: 2 Reps: 12 (Each Leg)

Get into a lunge position and then jump as high as you can.

Exercise 7

Stationary Lunge

Sets: 2 Reps: 12 (Each Leg)

Stand with one leg in front of the other and then lower your body until your rear knee nearly touches the floor.

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20-Minute Workout

 

Exercise 1

Band Woodchop

Sets: 2 Reps: 12-15

Attach an elastic exercise band to a sturdy object and hold the handle with both hands. Stand away from the object so that there is tension on the band and twist your torso up diagonally from the anchor point.

Exercise 2

Push-Up to Row

Sets: 2 Reps: 8-10 (Each Side)

Sprint 20 yards and then walk 10. Repeat for 10 reps.

Exercise 3

Band Woodchop

Sets: 2 Reps: 12-15

Hold a dumbbell in each hand and perform a push-up. At the top, row one dumbbell to your side while raising the opposite leg. Work the opposite arm and leg on the next rep.

 

Exercise 4

Cobra to Superman

Sets: 2 Reps: 5-10 (Seconds)

Bend forward at the hips, squatting slightly, and reach your arms out in front of you with palms down. Hold for five to 10 seconds, and then reach your arms behind you and turn your palms up, holding five to 10 seconds.

Exercise 5

Reverse-Grip Row

Sets: 2 Reps: 15 (Seconds)

Hold a dumbbell in each hand and the handle of a resistance band. Stand on the band. With palms facing forward, bend over at the hips and row the weights to your sides.

Exercise 6

Reverse Flye

Sets: 2 Reps: 20

Hold a dumbbell in each hand and the handle of a resistance band. Stand on the band. With palms facing forward, bend over at the hips and row the weights to your sides.

Exercise 7

Band Lateral Raise

Sets: 3 Reps: 12-15 (Each Side)

Stand on a resistance band and hold one end in one hand. Raise your arm 90 degrees to your side.

Exercise 8

Dumbbell Curl

Sets: 3 Reps: 20 (Each Side)

Hold the innermost side of the handle. Curl dumbbell, then lower the weight to six inches below 90 degrees (do not lock out your arm). [pagebreak]

45-Minute Workout

 

Exercise 1

Band Woodchop

Sets: 2 Reps: 15

Attach an elastic exercise band to a sturdy object and hold the handle with both hands. Stand away from the object so that there is tension on the band and twist your torso up diagonally from the anchor point.

Exercise 2

Crunch

Sets: 2 Reps: 15

Look at your legs in front of you throughout each rep.

Exercise 3

Oblique Crunch

Sets: 2 Reps: 15

Hold the handle of a cable overhead. Stagger one foot in front of the other. Crunch your torso toward the leading foot, keeping your weight on your rear leg.

Exercise 4

Dumbbell Crunch

Sets: 2 Reps: 10-12, 12 (Drop Set)

Hold a dumbbell in each hand and lie back on a flat bench. Press the weights over your chest and lower them only until your elbows are bent 90 degrees (so you keep constant tension on your triceps). Perform 10–12 reps, then grab a lighter pair of dumbbells and do another 12 reps immediately.

Exercise 5

Dumbbell Incline Press

Sets: 1 Reps: 10-12, 12 (Drop Set)

Perform the same procedure but on an incline bench.

Exercise 6

Cable Flye

Sets: 1 Reps: 10-12, 12 (Drop Set)

Hold the handles of two opposing cable pulleys and allow your arms to extend back until you feel tension on your chest. Slowly bring your hands closer together until they’re in front of your chest and then quickly (but with control) let them extend back again. Perform a drop set as described in the previous two bench press exercises.

Exercise 7

One-Arm Pull-Down

Sets: 2 Reps: 20 (Each Side)

Hold the handle of a high cable pulley with your arm straight. Pull the handle down to the outside of your hip, concentrating on your back.

Exercise 8

Two-Arm Pull-Down

Sets: 2 Reps: 20 (Each Side)

Hold two cable handles and bend forward at the hips. Pull the handles down to hip level.

Exercise 9

Dumbbell Lateral Raise

Sets: 1 Reps: 15,15 (Drop Set)

Raise dumbbells out to 90 degrees. Perform 15 reps and then lighten the load so you can do another 15 immediately.

Exercise 10

Front Raise

Sets: 2 Reps: 15

Hold dumbbells with palms facing your sides. Raise the weights in front of you to shoulder height.

Exercise 11

Horizontal Cable Curl

Sets: 2 Reps: 17 (Each Side)

Hold the handle of a high pulley cable at arm’s length with your arm out 90 degrees. Curl the handle.

Exercise 12

Horizontal Cable Curl

Sets: 2 Reps: 17 (Each Side)

Hold a cable in one hand and curl it slowly upward.

Exercise 13

Triceps Extension

Sets: 3 Reps: 12-15 (Each Side)

Hold the end of a high cable in one hand. Keeping your elbow to your side, extend your arm.

Exercise 14

Reverse-Grip Triceps Extension

Sets: 3 Reps: 12-15 (Each Side)

Perform the extension above but with the palm facing up.