This is a great total body workout. It involves weight training with a 3 minute cardio session at the end. Do each exercises back to back, resting only 10 seconds between the cardio intervals. This workout is only 1 round, so use a challenging weight and really push yourself each rep.
You will need a set of 5-10 lb dumbbells and a stability ball. You can also use a barbell or sandbag for some of the exercises – use whatever you prefer. Complete 1 round of the 12 exercises.
Squat + Alternate Knee Raise (12 reps) – Hold dumbbells on your shoulders (or use a barbell/sandbag) and stand with feet shoulder-width apart. Squat down low, pushing hips back. Stand and lift one knee up and slightly diagonally. Lower leg and lower into another squat. Repeat alternating knees.
Deadlift Row (10 reps/side) – Holding a dumbbell in each hand, place your weight on one leg with the other straight back with toes rested on the ground. Hinge forward at the waist, raising the back leg up and hold as you row both weights up to your ribs with elbows pointing back. Straighten arms back out, then come back up to start. Complete all reps and repeat on the other leg. If you prefer, use a barbell or sandbag – it might make the row a little easier.
Circular Squat (12 reps) – Stand in a wide stance with toes slightly pointed out, holding a single dumbbell in front of you on its ends with both hands. Bend your knees into a squat, then come up lifting the right knee up as you circle the weight to the left and up bringing your right elbow to knee. Circle the weight back and lower your leg and return to a squat, and repeat raising the left knee and circling the weight to the right. The should be a fluid movement. You can also do this holding a medicine ball or kettle bell.
Lunge + Bicep Curl (8 reps/side) – Stand with feet together, dumbbell in each hand at your sides. Take a big step back with one leg and lower into a lunge as you curl the weights to your shoulders. Come back to standing as you lower the weights down. Repeat alternating legs.
Press Abs (15 reps) – Position yourself on a stability ball so that your upper and middle back rests on the ball, knees bent 90 degrees. Hold a pair of dumbbells in front of your shoulders, elbow pointed out to the sides. Crunch up and press one weight up and past center. Lower and repeat with the other arm (1 rep). You can also do all reps with one arm then switch (see pic)
Jackknife + Pushup (10 reps) – Position yourself into a push-up position on the stability ball, with your shins and feet rested on top of the ball. Tuck your knees to your chest, rolling the ball forward. Straighten legs keeping your back and core straight the lower into a push-up (1 rep). For a more advanced move, instead of tucking your knees to your chest, lift your hips straight up into the air, rolling the ball forward – and then lower and perform push-up (see pic 2-3).
Plank + Cross Knee (10 reps) – Get into plank with your elbows resting on the stability ball, hands clasped. Spread legs wide apart and keep a straight back. Bring your right knee toward your left elbow, then lower. Repeat with the left knee to right elbow (1 rep).
Lower Back Extension (10 reps) – Lean onto the stability ball with your legs straight back and your abs resting on the ball with arms outreached forward. Extend your back as you bring your right arm to the side and back. Lower back to start and repeat with the left arm (1 rep). If this is difficult, place hands behind your head and do a normal back extension (see pic) and rotate your elbow/torso to each side if you can.
Hip Extension (10 reps) – Roll your body forward on the ball so that your abs and hips rest on top of the ball, and your elbows are resting on the floor in front of you. Keeping straight legs, extend your hips lifting your legs up as high as you can. Lower back to start and repeat. Try to only lift using your hips and glutes. Rest you legs on the ground between lifts if needed.
CARDIO – Lateral Shift (1 minute) – Shuffle 2 times to your right and tap the ground with your left hand. Switch directions and shuffle left 2 times and touch right hand on the ground. Continue as quickly as you can.
**Rest 10 seconds
CARDIO – Jumping Jacks (1 minute) – Do jumping jacks with your arms starting straight out in front of your chest, and open them out to the sides instead of up when you jump your legs out.
**Rest 10 seconds
CARDIO – Full Body Crunch (1 minute) – Balance on your tailbone and lower your upper body down as you straighten your legs out (dont touch the ground). Then crunch your whole body together, hugging your knees to your chest. You should still be rested up on your tailbone and refrain from touching your legs or back to the ground throughout.