30-Minute Workout, No Gym Required (Part 3)

30-Minute Workout, No Gym Required

 

Fast Feet

Step quickly forward and backward over a stretched-out jump rope for 2 minutes.

 

Triceps with a Twist

Lie on back with knees bent, a 5- to 8-pound dumbbell in right hand lifted so weight is over shoulder. Let knees fall left while bending right elbow until end of weight touches floor near ear. Straighten right arm while lifting hips, legs, head, and shoulders. Lower gently down. Do 24 reps, then switch sides and repeat.

 

Roll Over and Sit Up

Start lying on stomach, chest lifted, arms stretched overhead, legs straight. Roll to right onto your back, bending knees slightly and bringing arms halfway down; curl up to sitting position as arms move back overhead. Curl back down, and roll back over onto stomach. Do 16 reps, then switch directions and repeat.

 

Cross Crawl

Raise your arms, then lift left knee and bring right elbow down to meet it. Repeat on opposite side; alternate for 2 minutes, moving as quickly as possible. You’re done!

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30-Minute Workout, No Gym Required (Part 2)

30-Minute Workout, No Gym Required

 

Line Hops

Step or hop sideways over a stretched-out jump rope for 2 minutes.

Tipsy Bridge and Lift

Lie on your back, feet hip-width apart, flexed left foot on a yoga block or telephone book, right foot on the floor. Keeping shoulders and head neutral and abs tight, lift hips so your body forms a straight line from shoulders to knees. Lower down, then lift right foot, bringing knee in toward chest. Return foot to floor; that’s 1 rep. Do 24 reps, then switch sides and repeat.

 

Biceps and Arm Circles

Stand with legs slightly wider than hip-width, carrying a 5- 8-pound dumbbell in each hand, elbows bent and palms up. Keeping spine straight, squat and circle left hand up and in toward your shoulder in a circular motion (as if beckoning someone toward you); reverse to lower hand. Do 16 reps, then switch sides and repeat.

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