The 30-minute gym workout combines cardio and strength for a sweat sessionthat maximizes every minute.
“For the strength portions, use heavier weights to get the biggest bang for your buck!”
Once you’ve completed the full circuit, rest 1 minute, and repeat 2 more times.
Photo: Photo: Anthony Cunanan / Design: Mehroz Kapadia
For best results, do this workout two to three days a week.
A.Stand with feet hip-width apart, holding a pair of medium dumbbells at sides.
Keep torso upright and shoulders drawn down and back.
Anthony Cunanan
C.Press through right heel to stand.
Immediately step right foot backward and bend both knees into reverse lunge.
Engage core to maintain balance.
Do 10 reps. Switch sides; repeat.
To modify, alternate reverse lunges at a quick pace.
B.Swing arms upward while explosively driving off the ground, switching feet in mid-air.
C.Land softly with right leg forward and left leg back, both knees bent into a lunge.
D.Continue jumping off the ground, switching front foot each time.
Repeat for 1 minute.
And to regress this move, softly step back into a [kickstand] Romanian deadlift."
A.Stand with one dumbbell in right hand, arms at sides, feet hip-width apart.
Shift weight onto left leg.
Keep core engaged by drawing belly button in toward the spine.
D.Slowly extend right arm back to straight.
Engage glutes and return to standing.
No problem it’s possible for you to mimic the movement without an actual rope.
B.Swing jump rope up and over head to begin.
Jump rope as fast as possible, bouncing lightly on the balls of feet in between jumps.
Keep shoulder blades down and back, and rotate the rope with wrists, not arms.
Continue for 1 minute.
B.Bend knees and shift hips back to lower into a squat, keeping chest lifted and weight in heels.
C.Return to standing and press the dumbbells directly overhead, in line with shoulders.
Lower dumbbells to return to starting position.
A.Stand with feet slightly wider than hip-width and toes slightly turned out, arms at sides.
B.Bend knees, shift hips back, and swing arms backward.
C.Land softly with knees slightly bent and chest lifted.
Biceps Curls
On the surface, biceps curls may be an arm exercise.
Bonus: Core engagement will keep you from excessively arching and potentially injuring your lower back.
B.Curl the dumbbells up to shoulder height with palms facing up.
Enter the humanmaker, a combination of a renegade row and a squat thruster.
Add in a push-up before your renegade row.
Shoulders should be above wrists and tuck pelvis under to keep core engaged.
This is your starting position.
B.Row right dumbbell up by driving right elbow toward ceiling and pulling dumbbell toward right ribs.
Lower dumbbell back to floor and repeat on left side, keeping hips square toward the ground throughout.
C.Jump feet forward behind wrists and lower into a squat position, weights up at chest height.
D.Drive feet into ground and explosively stand up, pressing weights overhead.
E.Lower weights and return to starting position.
