Time: 15 minutes
Equipment: Exercise bench
Good for: Revving your metabolism, total-body toning
Instructions: Push yourself to complete as many reps as possible in 30 seconds (per side, where directed) of each exercise, moving immediately from one to the next. Rest 90 seconds, then repeat two more times for a total of three rounds.
Bulgarian Split Squat
How to: Stand about three feet in front of a step or bench and place top of left foot on it, bending knee slightly. Keeping back straight and core engaged, lean torso forward slightly and bend knees to lower as far as possible, or until left knee nearly touches floor. Pause, then drive through right heel to return to start. That’s one rep.
Complete as many reps as possible in 30 seconds (per side), and move immediately to the next exercise.
Pushup and Inverted Shoulder Press
How to: Place hands slightly more than shoulder-width apart on floor and extend feet so body forms a straight line from head to heels. Bend elbows to do a pushup, lowering until chest nearly touches floor; then push through hands to straighten arms while raising hips and pressing into heels. From that position, bend elbows to lower head until it almost touches floor. Press through hands to straighten arms; then return to start. That’s one rep.
Complete as many reps as possible in 30 seconds, and move immediately to the next exercise.
Single-Leg Reach and Touch
How to: Stand tall with arms at sides, weight in right leg (a). Keeping back flat, push hips back and reach left hand toward floor in front of right foot while raising left leg (b). Pause, then drive through right leg to return to start. That’s 1 rep. Perform all reps, then switch legs and repeat.
Complete as many reps as possible in 30 seconds (per side), and move immediately to the next exercise.
Walkout with Alternating Shoulder Tap
How to: Stand with feet hip-width apart, arms at sides. Keeping legs straight and core tight, place hands in front of feet on floor, walking them forward until body forms a straight line from head to heels. Raise right hand to left shoulder, lower hand back to floor; then repeat with left hand to right shoulder, keeping hips and body still; walk hands back toward feet and stand. That’s 1 rep.
Complete as many reps as possible in 30 seconds, and move immediately to the next exercise.
How to: Stand about three feet in front of a step or bench and place top of left foot on it, bending knee slightly. Keeping back straight and core engaged, lean torso forward slightly and bend knees to lower as far as possible, or until the left knee nearly touches the floor. Pause, then drive through right heel to return to start. That’s 1 rep.
Complete as many reps as possible in 30 seconds, and move immediately to the next exercise.
Rest 90 seconds, then repeat circuit two more times for a total of three rounds.
Workout created by personal trainer Nick Tumminello. This article originally appeared in the July/August 2018 issue of Women’s Health. Pick up a copy, on newsstands now.
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