Time: 20 minutes
Equipment: Mat, dummbell
Good for: Upper body
Instructions: Starting with the first move, complete as many reps as possible during the prescribed time while maintaining proper form. Rest where noted before continuing on to the next exercise.
1. Cactus Arms
How to: Start standing on the mat, feet hip-width apart. Bring elbows together and up, arms in a 90-degree angle. Keeping core stable, open elbows as wide as possible and then bring them together again. Complete as many reps as possible in 30 seconds, and then continue to the next move.
2. Shoulder Rolls
How to: Start standing on the mat, feet hip-width apart, hands in fists by sides. Keeping core engaged, begin lifting shoulder toward ears. Pull shoulder blades back while opening chest. Then, pull shoulders down, away from ears. Bring shoulders forward, then lift back up toward ears and start over. Complete as many reps as possible in 30 seconds, and then continue to the next move.
3. Jumping Jacks
How to: Start standing with hands by sides. Jump legs open, slightly wider than hip-distance, while bringing hands up overhead. Jump legs back together and arms down by sides, then repeat. Complete as many reps as possible in 30 seconds, and then continue to the next move.
4. Inchworm Walkouts
How to: Start standing, then fold forward. Keeping legs straight (knees can be bent slightly if hamstrings are tight), begin walking hands out until shoulders are over wrists and body is straight. Walk hands back toward feet, keeping legs as straight as possible. Return to standing. That’s one rep. Complete as many reps as possible in 30 seconds, and then continue to the next move.
5. Shoulder Taps
How to: Start in plank position, head in line with heels, shoulders over wrists, and feet hip-distance apart (feet can be wider if you need more stability). Bring right hand toward left shoulder, keeping core engaged to maintain still hips, then lower right hand back to ground. Bring left hand toward right shoulder, then bring left hand back down. Complete as many reps as possible in 30 seconds, alternating sides, and then continue to the next move.
6. Downward Dog To Plank
How to: Start in plank position, feet hip-distance apart, hands shoulder-width apart. Lift hips to move into downward-facing dog pose, pointing tailbone up and pressing heels into the floor. Return to plank and repeat. Complete as many reps as possible in 30 seconds, and then continue to the next move.
7. Alternating Military Press
How to: Start kneeling with right leg forward, tailbone tucked and core engaged. Bring elbows up and out so arms form 90-degree angles, like a field goal, with dumbbells in hands. Press right arm up to straight, until right bicep is near right ear. Lower to down to return to field goal position, then repeat on left arm. Continue alternating sides, completing as many reps as possible in 45 seconds. Rest for 10 seconds, then proceed to the next move.
8. Single-Arm Bent-Over Row On Right Side
How to: Start with feet hip distance apart, weight(s) in right hand. Hinge at the hips, keeping head in line with tailbone. Bracing core, pull right elbow back until right wrist is near ribs. Return to start to repeat. Complete as many reps as possible in 45 seconds, and then rest for 10 seconds before proceeding to the next move.
9. Single-Arm Bent-Over Row On Left Side
How to: Start with feet hip distance apart, weight(s) in left hand. Hinge at the hips, keeping head in line with tailbone. Bracing core, pull left elbow back until left wrist is near ribs. Return to start to repeat. Complete as many reps as possible in 45 seconds, and then rest for 10 seconds before proceeding to the next move.
10. Reverse Table Top Pull-Through
How to: Start in reverse table top position. Hips should be lifted, and shoulders should be over wrists, with knees over feet. Keep chest open so body is flat. Slowly lower hips down and through arms while extending legs and keeping hips off the ground. Pull body back through to start and repeat. Complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.
11. Alternating Military Press
How to: Start kneeling with right leg forward, tailbone tucked and core engaged. Bring elbows up and out so arms form 90-degree angles, like a field goal, with dumbbells in hands. Press right arm up to straight, until right bicep is near right ear. Lower to down to return to field goal position, then repeat on left arm. Continue alternating sides, completing as many reps as possible in 45 seconds. Rest for 10 seconds, then proceed to the next move.
12. Single-Arm Bent-Over Row On Right Side
How to: Start with feet hip distance apart, weight(s) in right hand. Hinge at the hips, keeping head in line with tailbone. Bracing core, pull right elbow back until right wrist is near ribs. Return to start to repeat. Complete as many reps as possible in 45 seconds, and then rest for 10 seconds before proceeding to the next move.
13. Single-Arm Bent-Over Row On Left Side
How to: Start with feet hip distance apart, weight(s) in left hand. Hinge at the hips, keeping head in line with tailbone. Bracing core, pull left elbow back until left wrist is near ribs. Return to start to repeat. Complete as many reps as possible in 45 seconds, and then rest for 10 seconds before proceeding to the next move.
14. Reverse Table Top Pull-Through
How to: Start in reverse table top position. Hips should be lifted, and shoulders should be over wrists, with knees over feet. Keep chest open so body is flat. Slowly lower hips down and through arms while extending legs and keeping hips off the ground. Pull body back through to start and repeat. Complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.
15. Renegade Row
How to: Start in plank position, holding dumbbells in either hand on the ground. Pull right elbow toward the ceiling until right wrist is near ribs, then lower it down. Repeat on opposite side. Complete as many reps as possible in 45 seconds, alternating sides. Rest for 10 seconds, and then continue to the next move.
16. Glute Bridge Chest Press
How to: Start by lying on back, knees bent, feet hip-distance apart and about 6 inches away from butt. Arms should be out to the sides like a field goal, with elbows at 90-degree angles and a dumbbell in each hand. Lift hips toward the ceiling, keeping core engaged. Hold the glute bridge as you lift weights to the ceiling, lower them back down, and repeat. Complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.
17. Alternating Side Plank
How to: Start in plank position, shoulders over wrists and feet hip-width apart. Resting on balls of feet, rotate right arm up towards the ceiling, opening up the chest. Bring right hand back down to the ground, and switch sides. Complete as many reps as possible in 45 seconds, alternating sides, and then continue to the next move.
18. Seated Arnold Press
How to: Start seated, legs out in front of you (you can have a bend in knees if it’s comfortable). Elbows should be at 90-degree angles in front of face, hands facing each other, with a dumbbell in each hand.Creating a slight upward arc motion, open elbows up to the sides until palms face forward. Brings elbows back together on same arc. Complete as many reps as possible in 45 seconds, and then rest for 10 seconds before proceeding to the next move.
19. Renegade Row
How to: Start in plank position, holding dumbbells in either hand on the ground. Pull right elbow toward the ceiling until right wrist is near ribs, then lower it down. Repeat on opposite side. Complete as many reps as possible in 45 seconds, alternating sides. Rest for 10 seconds, and then continue to the next move.
20. Glute Bridge Chest Press
How to: Start by lying on back, knees bent, feet hip-distance apart and about 6 inches away from butt. Arms should be out to the sides like a field goal, with elbows at 90-degree angles and a dumbbell in each hand. Lift hips toward the ceiling, keeping core engaged. Hold the glute bridge as you lift weights to the ceiling, lower them back down, and repeat. Complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.
21. Alternating Side Plank
How to: Start in plank position, shoulders over wrists and feet hip-width apart. Resting on balls of feet, rotate right arm up towards the ceiling, opening up the chest. Bring right hand back down to the ground, and switch sides. Complete as many reps as possible in 45 seconds, alternating sides, and then continue to the next move.
22. Seated Arnold Press
How to: Start seated, legs out in front of you (you can have a bend in knees if it’s comfortable). Elbows should be at 90-degree angles in front of face, hands facing each other, with a dumbbell in each hand.Creating a slight upward arc motion, open elbows up to the sides until palms face forward. Brings elbows back together on same arc. Complete as many reps as possible in 45 seconds, and then rest for 10 seconds before proceeding to the next move.
23. Dumbbell Leg Lowers
How to: Start by lying on the back. Keep hands straight and raised above shoulders, a dumbbell in each hand. Lift both legs up to the ceiling, legs at a 90-degree angle. With feet flexed, slowly lower right leg down. Bring right leg back up and repeat with left leg. Continue alternating legs for 30 seconds, then proceed to the next move.
24. Reverse Crunch
How to: Start lying on back, legs lifted so thighs are perpendicular to ground and knees are bent. Pressing lower back into mat, “curl” knees into chest to lift hips off the ground. Return to start with control. Complete as many reps as possible in 30 seconds, and then continue to the next move.
25. Plank Hold
How to: Start lying face-down. Place forearms on ground so elbows are under shoulders, head is in line with heels, and feet are together (you can move them apart to make the move easier). Keep core engaged and tailbone tucked under. Hold for 30 seconds. Rest for 10 seconds, and then continue to the next move.
26. Dumbbell Leg Lowers
How to: Start by lying on the back. Keep hands straight and raised above shoulders, a dumbbell in each hand. Lift both legs up to the ceiling, legs at a 90-degree angle. With feet flexed, slowly lower right leg down. Bring right leg back up and repeat with left leg. Continue alternating legs for 30 seconds, then proceed to the next move.
27. Reverse Crunch
How to: Start lying on back, legs lifted so thighs are perpendicular to ground and knees are bent. Pressing lower back into mat, “curl” knees into chest to lift hips off the ground. Return to start with control. Complete as many reps as possible in 30 seconds, and then continue to the next move.
28. Plank Hold
How to: Start lying face-down. Place forearms on ground so elbows are under shoulders, head is in line with heels, and feet are together (you can move them apart to make the move easier). Keep core engaged and tailbone tucked under. Hold for 30 seconds.
But wait, there’s (lots) more! This is just one of the four workouts in Women’s Health’s 30-day fitness challenge. Each week, you’ll tackle four different workouts: lower body, upper body, total body, and abs. They all follow the same format (six moves, six minutes, three rounds), and use the same equipment that you see in this workout. The only thing that will change throughout the month is the strength you feel—and the results you see! Join our Facebook group for daily motivation, progress checks, and more!
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