Workouts

1. Upper-Body Strength Workout
2. Lower-Body Strength Workout
3. Full-Body 30-Minute Workout
4. Core Strength 30-Minute Workout
5. Plyometric 30-Minute Workout

Upper-Body Strength Workout

Alternating Bent-Over Single-Arm Row

1. Stand with feet hip-width apart and hold a dumbbell in each hand, palms facing each other.
2. Bend knees slightly, hinge at hips by sending glutes straight back, and lower torso until it’s nearly parallel to the floor. Keep back flat, shoulders down, and core engaged, allowing arms to hang down straight. This is the starting position.
3. Draw right hand up and pull dumbbell up to ribcage, keeping elbow close to torso.
4. Lower weight to return to starting position.
5. Repeat with left arm.
6. Continue alternating. Do 10-12 reps on each side.

Scapular Push-Up

1. Start in a straight-arm plank, shoulders over wrists and body forming a straight line from head to heels.
2. Keeping core engaged, lower slightly as you slowly slide shoulder blades toward each other. Maintain a straight line with the body, and maintain just a slight bend in the elbows.
3. Push back up as shoulder blades move back outward to regular plank position.
4. Repeat. Complete 10-12 reps.

Chin-Up

1. Hang from a pull-up bar with an underhand (chin-up) grip, hands about shoulder-width apart.
2. Keeping core tight, bend elbows and pull chest to the bar.
3. Pause, then lower with control. (For assistance, loop a long resistance band around the bar and pull one end through the other to secure. Then, place a foot on the bottom loop.)
4. Repeat. Do 2-10 reps.

Alternating Single-Arm Chest Press

1. Lie faceup, knees bent, feet planted on floor, holding a dumbbell (horizontally) in each hand above chest.
2. Keeping right arm extended, lower dumbbell in left hand down toward chest by bending left elbow, then press back up toward the ceiling.
3. Keeping left arm extended, lower dumbbell in right hand down toward chest by bending right elbow, then press back up toward the ceiling.
4. Continue alternating. Do 10-12 reps on each side.

Lower-Body Strength Workout

Single-Leg Romanian Deadlift

1. Start standing with feet shoulder-width apart and a dumbbell in left hand.
2. Shift weight to right leg, and with a soft bend in right knee, hinge at the hips by sending glutes straight back. Keep back flat, shoulders down, and core engaged as torso reaches toward the floor and left leg lifts straight back behind you. Only lower until you feel a slight pull in right hamstrings; you don’t have to lower weight to ground.
3. Drive right foot into ground to stand back up, squeezing glutes.
4. Repeat. Do 10-12 reps, then switch sides.

Bulgarian Split Squat

1. Holding a single dumbbell in a goblet position or a dumbbell in each hand down by sides, stand in front of a box or bench, facing away from it. Take a small step away from the chair. Reach right foot back and rest top of foot on chair.
2. Keeping chest up and back flat, lean forward slightly and bend left knee deeply, keeping it aligned with left toes. Lower right knee so that it almost touches the floor.
3. Drive left foot into the floor to stand back up.
4. Repeat for 10-12 reps, then switch sides.

Alternating Step-Up

1. Holding a dumbbell in each hand, stand in front of a box or bench, arms down at sides.
2. Place left foot onto box and push through heel to stand on top of box, bringing right foot up to meet the left.
3. With control, step back down with right foot, then left.
4. Repeat, starting with right foot.
5. Continue alternating. Do 10-12 reps on each side.

Squat to Calf Raise

1. Stand with feet shoulder-width apart, toes turned slightly out, holding a dumbbell in each hand, racked at shoulders.
2. Send hips down and back, bending knees to lower into a squat. Keep chest up and back flat.
3. Drive through feet to stand back up, and as you stand, lift up onto balls of feet.
4. Pause, then lower heels.
5. Repeat. Do 10-12 reps.

Full-Body 30-Minute Workout

Bear Crawl

1. Start on all fours, shoulders over wrists and knees under hips.
2. Keeping back flat, use core to lift knees off ground a couple of inches.
3. Step right hand and left foot forward. Then step left hand and right foot forward, making sure to keep neck neutral.
4. Reverse the movement to crawl backward two steps.
5. Repeat 6-8 times.

Squat to Overhead Press

1. Stand with feet shoulder-width apart, toes turned slightly out, holding a dumbbell in each hand, racked at shoulders.
2. Send hips down and back, bending knees to lower into a squat. Keep chest up and back flat.
3. Drive through feet to stand back up, and as you stand, push dumbbells directly overhead, keeping core engaged and avoiding arching back.
4. Lower weights to shoulders.
5. Repeat. Do 10-12 reps.

Deadlift to Bent-Over Row

1. Stand with feet shoulder-width apart, arms at sides, holding a dumbbell in each hand with palms facing in.
2. With a flat back and knees slightly bent, hinge at the hips, sending glutes straight back, and lower torso. Keep weights close to legs and only lower until you feel a stretch in the hamstrings.
3. Use shoulder and back muscles to pull weights to hips, keeping elbows close to torso.
4. Lower weights, engage glutes, and drive feet into the floor to stand back up.
5. Repeat sequence. Do 10-12 reps.

Lateral Lunge With Bicep Curl

1. Stand with feet hip-width apart, holding a dumbbell in each hand.
2. Step right foot out about three to four feet and bending knee as you sink weight into right hip and push hips back.
3. From lateral lunge position, bend elbows to curl dumbbells toward shoulders.
4. Lower weights as you push through right foot to return to the starting position.
5. Repeat on left side and continue alternating.
6. Do 10-12 reps on each side.

Walking Lunge With Overhead Hold

1. Stand with feet shoulder-width apart and press two dumbbells directly over head, palms facing in. Keep weights directly over shoulders and engage core. Do not allow lower back to arch.
2. Take a step forward with left leg, and bend both knees to drop right knee toward floor. Legs should form 90-degree angles.
3. Press into left foot to stand back up, stepping right foot forward.
4. Repeat with right leg.
5. Continue alternating to walk forward, then turn and walk back to starting position. Take 10-12 steps on each leg.

Core Strength 30-Minute Workout

High-to-Low Plank

1. Start in high plank position, with arms straight, wrists directly under shoulders, body forming a straight line from head to heels.
2. Bend right elbow to lower right forearm to the floor.
3. Lower left forearm to the floor.
4. Extend the right arm, then the left arm to return to straight-arm plank.
5. Repeat, alternating which arm you start with each time.
6. Do 10-12 reps.

Hollow-Body Hold

1. Lie faceup. Lift head, neck, and shoulders off floor and pull knees into chest. Press low back into floor.
2. Extend legs straight out, just a few inches off the floor (or as low as you can), and extend arms straight overhead. Keep low back against floor.
3. Hold for 45-60 seconds, or as long as you can with good form.

A-Frame

1. Start in a seated position with heels on the ground and knees bent. Extends arm straight in front of chest and press palms together. (Lift heels off ground to up the challenge.)
2. Lean back to a 45-degree angle, rotate to the right and tap fingers on ground to the right side.
3. Turn back to center and sit up straight as you bring both arms overhead in an “A” position.
4. Lean back to a 45-degree angle, rotate to the left and tap fingers on ground to the left side.
5. Again, return to center, sit up straight, and bring both arms overhead.
6. Continue alternating. Do 10-12 reps on each side.

Forearm Side Plank

1. Start on side with left forearm on the ground, forming a straight line from head to heels, feet stacked on top of each other.
2. Make sure left elbow is directly under shoulder and place right hand on right hip or extend arm to ceiling.
3. Lift hips as high as you can and hold for 30-60 seconds.
4. Lower hips.
5. Repeat on the opposite side.

Dumbbell Woodchop

1. Stand with feet hip-width apart, knees slightly bent, and hold a dumbbell with both hands below left hip.
2. Keep arms straight as you swing dumbbell across body to above right shoulder, straightening legs and pivoting on ball of left foot.
3. Swing dumbbell back to below left hip, bending knees slightly.
4. Repeat. Do 10-12 reps, then switch sides.

Plyometric 30-Minute Workout

Single-Arm Kettlebell Swing

1. Stand with feet a little wider than shoulder-width apart, toes pointed out, and knees slightly bent. Place a kettlebell on floor in front of you. Hinge at hips and extend right arm to reach. You can keep left arm down or extend it to the side to aid balance.
2. Keeping a neutral back and neck, tip the kettlebell toward you, then swing it back until it is between and behind legs (like a football player hiking a ball). Thumb should point back, pinky finger pointing forward.
3. Squeeze glutes and extend hips to stand up straight, using momentum to swing kettlebell forward in front of you. Allow arm to rotate so that palm and fingers face down.
4. As kettlebell falls downward, hinge at hips again, bending knees only slightly, and allow kettlebell to swing back and between legs.
5. Repeat. Do 12-16 reps, then switch sides.

Jump Lunge

1. Start in a staggered stance with right leg forward and left leg behind. Bend both knees to lower left knee to the floor and hit a lunge position, both knees bent 90 degrees.
2. Quickly press through right heel to jump straight up explosively and switch leg positioning in the air, landing with the left leg forward.
3. Bend both knees to drop back down into a lunge, then immediately go into the next rep.
4. Continue jumping and switching legs, pumping arms as you go, mimicking a running arm swing.
5. Do 8-12 reps.

Chest Ball Slam

1. With feet a little wider than hip-width apart, stand facing a wall about an arm’s distance away.
2. Bend knees slightly to hit a shallow squat, holding medicine ball at chest height.
3. Stand up and forcefully toss ball toward wall.
4. Catch the ball on the rebound, immediately lowering into a squat and going into next rep.
5. Do 10-12 reps.

Single-Leg Lateral Hop

1. Place a resistance band on the ground to the outside of right foot. Start standing with both feet together and hands down by sides or on hips.
2. Bend left knee to lift foot slightly off the ground, and shift weight to right leg.
3. Bend right knee and hop over band, landing on right foot with knee bent. As you jump, swing arms for momentum
4. Jump back to the other side, staying on right leg.
5. Repeat. Do 8-10 reps, then switch legs.

Drop Jump

1. Stand on top of box with feet hip-width apart.
2. Step off of box, landing on both feet with knees bent.
3. Immediately push through both feet and explosively leap straight up.
4. Land softly with bent knees.
5. Step back up onto box.
6. Repeat. Do 8-10 reps.