Grab two dumbbells and get to work! You’ll do this for as many sets as you can in 20 minutes, with 45 second rest in between each set.
- 12 Squats with Dumbbell Overhead Press at the top
- 12 Reverse Lunges with Bicep Curl (each side)
- 12 Renegade Rows (each side)
- 12 Skull Crushers
- 12 Lat Pullovers
- 12 Leg Lifts
Short on time but still want to kick it up a notch? Try this Quick Power Yoga Sequence.
Move through these asanas mindfully but quickly. Focus on opening your heart and moving from your core.
- Childs Pose
- Down Dog
- Sun A x 3
- Sun B x 3
- Crescent Lunge
- Crescent Lunge Twist
- Warrior 2
- Balancing Half Moon
- Vinyasa to other sid
- Revolved Triangle
- Revolved Balancing Half Moon
- Vinyasa to other side
- Frog Pose
I have a slight obsession with lower body exercises and complexes. When I can combine the two, I get a little giddy inside. Complexes are perfect for building muscle and decreasing fat in a short amount of time. You’ll do the below exercises back to back with 30-60 seconds rest before starting another round. Move fast but don’t forget to keep good form here.
- 10 Goblet Squats
- 10 Romanian Deadlifts
- 10 Curtsey Lunges (each leg)
- 10 Bulgarian Split Squats (each leg)
- 10 Bridges with dumbbell on stomach (hold for 2 seconds at the top)
*Repeat for another 2-3 times with 60 seconds rest in between each round.
Another fun way to do complexes is to start with 10 reps and each round drop a rep. For example Round 1: complete all exercises at 10 Reps. Round 2: complete all at 9 reps. You’ll work your way all the way down to one rep, with 60 seconds rest in between each round.