Get Superfit in a Flash

Works: Shoulders, Glutes, Quads

• Stand with dumbbells at your sides, palms facing inward. Squat down until the dumbbells reach midshin.
• Rise from the squat and raise your arms forward until they’re parallel to the floor, keeping your arms straight and palms facing each other. Simultaneously lift your right leg back until it’s also parallel to the floor, keeping it straight.
• Return back to the squat and repeat the lift with the left leg.
• Perform two sets of 20 reps.

Tip: Use your abs to help balance as you reach forward.

Works: Core, Legs

• Stand with your right foot forward and left foot behind you in a lunge. Place your hands behind your ears for core engagement and posture.
• Push off your right leg and the ball of your left foot to jump up.
• Switch legs as you jump, landing with your left leg forward and right leg back.
• Perform two sets of 20 leg switches (40 moves total per set).

Tip: Keep hands behind head, and explode up with both legs.

Works: Shoulders, Obliques, Legs

• Hold a weight plate just over your right foot in a squat position.
• Keeping your arms straight, raise the plate up and across your body until it’s 45 degrees above your left shoulder, pivoting on your right foot.
• Return the plate to just over your right foot, keeping arms straight throughout.
• Perform two sets of 20 reps each side.

Tip: Keep your chest up and abs tight as you lower the weight plate.

Works: Abdominals

• Lie down on a mat with your legs and elbows bent 90 degrees, head elevated.
• Sit up and draw your left elbow to your right knee in a running motion.
• Return to start and repeat movement with your right elbow and left knee.
• Perform two sets of 20 reps on each side (40 total reps).

Tip: Grab a dumbbell in each hand for extra resistance.

Works: Shoulders, Triceps, Core

• Sit up tall on a mat with your knees bent 90 degrees, palms on the floor just outside your hips with fingers pointing forward.
• Lower your elbows toward the mat until they slightly touch down.
• Press up on your palms until your arms are straight, using your triceps to execute move.
• Perform two sets of 20 reps. 

Works: Core, Thighs

• Hold a medicine ball in both hands. Extend your left leg directly behind you and place your right foot along the right side of the ball, right knee bent 90 degrees.
• Keeping ball in place, draw your left knee toward your left elbow. Then extend left leg back to starting position.
• Alternate legs, pumping them forward and back in a nonstop, fluid motion.
• Perform two sets of 25 reps each leg.

Tip:  Keep eyes focused on a single point and the ball on the floor.

Works: Shoulders, Chest, Triceps, Core

• Get in a pushup position with your right hand on a kettlebell and your left hand on the floor, feet slightly wider than hip width. Perform a pushup.
• As you come up, place your left hand on the small of your back, palm facing the ceiling.
• Hold here for a count of five, then return to start position and repeat with opposite hand. Do two sets of 10 reps per side.

Tip: Keep back flat and hips and shoulders square to the floor throughout the exercise.