20 Minutes to Tone

Have a Little More Time to 'Burn'?

HOW IT WORKS

Do one set of the recommended number of reps for each move back-to-back. Once you finish the last move, rest for a minute and then repeat the full circuit two more times (three circuits total). For best results, alternate upper, core and lower circuits each day of the week.

+ ARM CANDY

Additional Exercises
1. Pushups 2. Bent over Rows

REPS

Incorporate this exercise into the already mastered four exercises — doing 25 reps of each, back-to-back. Rest for one minute, then start the next circuit completing three circuits total for 20+ minutes.

WHAT YOU'LL NEED

A mat and flat surface. (A carpeted area will work as well) A set of dumbbells (5 to 8 pounds, depending on your fitness level). Or two full 16-ounce water bottles or two cans of soup or beans)

Pushups — Begin the exercise by placing the hands flat on the floor just outside of the shoulders. Spread the feet slightly apart and elevate your body so your legs and chest don't touch the floor. You can have your knees on the floor for a less advanced movement. Extend your arms while keeping the back straight and raise your body until your arms are straight. Slowly lower your body back to the starting position and repeat.

Bentover Rows — To perform the water bottle/Dumbell Bentover Row, hold a weight in each hand and bend forward from your waist until your back is parallel to the floor. Let your arms hang straight down with your palms facing backwards. Lift or row the weight up and into your chest area by contracting your back muscles. Repeat the exercies.

+ BYE BYE LOVE HANDLES

Additional Exercises
1. Planks 2. Hip Lifts

REPS

Incorporate this exercise into the already mastered four exercises — doing 25 reps of each, back-to-back. Rest for one minute, then start the next circuit completing three circuits total for 20+ minutes.

FORM TIP

With planks and hip lifts, keeping a straight back and engaged core will help protect your body. Rest when you need to and maintain recommended form.

Planks — Start on elbows and kneew, locking hands together. Straighten legs and raise your body so that you're supported by the balls of your feet, with feet hip-distance apart. Face the floor, being careful not to arch your back or stick your bottom in the air. Hold this position for 45 seconds to begin with, extending the time as you get stronger.

Hip Lifts — Begin by lying on your back with your arms by your sides, palms facing up. Raise your legs so they are straight up toward the ceiling and perpendicular to your torso. Pull your navel toward your spine and lift your hips a few inches off the floor, keeping your legs pointed straight up. Then slowly lower your hips back to the floor.

+ TOTAL LEG BURNOUT

Additional Exercises
1. Dead Lifts

REPS

Incorporate this exercise into the already mastered four exercises — doing 25 reps of each, back-to-back. Rest for one minute, then start the next circuit completing three circuits total for 20+ minutes.

FORM TIP

Make sure the knee never goes over your toes. A straight back and engaged core helps protect your weaker points.

Dead Lifts — Stand with shoulder width or narrower stance. Hold water weights in each hand in front of your legs. With knees straight, lower weight by bending hips until hamstrings are tight, or just before your lower back bends. Lift weight by extending hips until straight. Pull shoulders back slightly at top of lift if rounded. Repeat entire sequence.

Categories: Fitness