Slideshow: Stronger, Leaner, Slimmer
By Rachel Crocker; Photography Paul Buceta
1. Your 17-minute routine
Do the following five exercises back-to-back for one minute each. At the end, rest for one minute, then repeat from the top. Complete three rounds in total.
EQUIPMENT NOTE: The beauty of this workout is that you don’t really need any tools at all: your squats and lunges can be done without a dumbbell, and if you don’t have a step for the squat jump, just hop up and down on the floor!
2. Plié squat with calf raise
Stand with your feet wide, toes slightly pointed out, and hold a dumbbell with both hands. Keeping your back straight and your torso upright, bend your legs to lower your glutes towards the floor [A]. Extend your legs to stand, then press up onto the balls of your feet [B]. Lower your heels back to the floor, and repeat.
3. Staggered push-up
Get into a push-up position on the floor, with your wrists below your shoulders and feet close together. Move one hand forward about six inches [A], then bend your arms to lower your chest towards the floor [B]. Extend your arms, then repeat. At the 30-second mark, switch hand positions.
4. Lunge with torso rotation
Stand with your feet hip-width apart and hold a dumbbell with both hands; extend your arms in front of your chest. Step one foot forward and bend your legs to drop into a lunge [A]. Hold this position as you twist through your core towards the side of your front leg [B]. Reverse the move to return to the start and repeat, this time stepping forward with your other leg.
Get into a push-up position but support your body with your forearms instead of your hands. (Your elbows should be below your shoulders.) Hold this straight-back position without letting your back round or your hips drop.
6. Jump squat with step
Stand behind a low step with your feet about shoulder-width apart. Bend your legs to squat [A], then jump up onto the step. As you land, bend your legs to sink into another squat [B]. Extend your legs to stand, then step backwards off the step to return to the start. Immediately repeat.
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