Incinerate fat and pack on muscle you’ll be proud to show off – in just 30 minutes a day.
Directions: For the next month, replace one workout in your training plan in a week with this 30 minute routine. Perform each exercise in the order shown without resting between moves. Once you’ve finished all eight, rest for 60 seconds. That’s one circuit. Do three.
Benefits: Boosting metabolism, packing on lean mass and sculpting every muscle in your core
1/Overhead Alternating Reverse Lunge With Side Bend – Hold a pair of dumbbells over your shoulders, your feet shoulderwidth apart. Step back with your right leg into a lunge, lean left, and return to the starting position. Do all your reps on your right leg and then repeat with your left leg, leaning right. REPS: 8 per leg
2/Feet-Elevated Dumbbell Alternating Chest Press – Lie on a bench holding a pair of dumbbells at the sides of your chest, palms forward. Raise your legs so your hips and your knees are both bent at 90 degrees. Press the weight in your right hand straight up above your chest; then lower it. Repeat with the weight in your left hand. Continue alternating. REPS: 8 per arm
3/Medicine Ball Transfer – Lie face-up on the floor with your legs straight and hips bent at 90 degrees. Hold a medicine ball above the top of your head. Keeping your arms straight, raise the ball and place it between your ankles. Use your feet to lower it the floor; then raise it back up and grab it with your hands. Return to the starting position and repeat. REPS: 12
4/Offset Stepup Shoulder Press – Hold a dumbbell in your left hand in front of your left shoulder, palm in. Place your right foot on a tall box or bench. Simultaneously step up with right leg, raise your left knee, and press the dumbbell directly above your shoulder. Return to the starting position. Do all your reps, switch sides, and repeat. REPS: 8 per leg
5/Mixed-Grip Feet-Elevated Inverted Row – Set a bar to waist-height and position yourself below it, hanging at arm’s length with one hand facing forward and the other facing back. Put your feet on a physio ball. Pull your chest to the bar. Lower and repeat. Switch hand positions after 4 reps. REPS: 8
6/Side-to-Side Glider Plank – Assume a plank position with your elbows bent 90 degrees and feet shoulder-width apart on hand towels – or paper plates; anything that slides. Move your left foot in an arc away from your body, then pass it beneath your body, to the right. Do all your reps; then repeat with your right leg. REPS: 10 per leg
7/Single-leg Straight-leg Deadlift and Row – Stand with a dumbbell in your left hand and your weight shifted onto your right leg (lift your left foot slightly off the floor behind you). This is the starting position. Push your hips back and hinge forward, raising your left leg. Row the weight to your side. Return to the start. Do all your reps, switch sides and repeat. REPS: 8 per side
8/Weighted Half Wiper – Lie on your back holding a medicine ball between your feet, keeping your legs perpendicular to the floor. Hold a dumbbell in your right hand directly above your chest. Lower your legs and right arm to the floor in opposite directions. Reverse the move to the starting position. Complete all your reps, switch arms and repeat in the other directions. REPS: 10 per side