A hybrid workout incorporating both weights and my own body’s resistance. This workout is all about cranking up the intensity with higher repetitions while targeting multiple muscle groups. It’s a circuit workout and meant to be repeated twice, so you’re going to keep rest to a minimum and push yourself the entire time. If you have a half hour to spare, you can fit in this challenging sweat session. Aim to incorporate it into your training 1-3 times a week.
1. Lateral Lunge With Weighted Chest Press
Posture is everything, so focus on maintaining proper form through your lateral lunge. Start with feet shoulder width apart. Step out to one side (shifting your body weight), and descend in a controlled motion. Your nonworking leg should stay straight. As you lunge, press the plate out in front of you. Bring it back to your chest as you stand back up. Expect to feel this in your legs, shoulders, chest, and back. We’re doing 20 reps total, which means 10 lunges per side.
2. Push-Up Into Dumbbell Row
For this combo, you’ll use stability to stay steady and center your core while working your chest and back. Do a push-up, keeping a flat back and neutral neck. Then, once you’re back in a plank, perform a dumbbell row on one side. Once your weight (and hand) is back on the floor, do one more push-up, and perform a row on the other side. At the end of this exercise, you’ll have performed 20 push-ups and 10 rows per side.
3. Lunge Into Biceps Curl
Lunge forward while simultaneously curling with both arms. Make sure you keep your torso upright, shoulders back, and chin up. Lower yourself down until your front leg forms a 90-degree angle, and make sure your knee never passes your toes. Keep your elbows at your sides as your curl. By the end of this exercise, you’ll have performed 20 curls and 10 lunges per leg.
4. Dumbbell V-Up
Lie on your back, fully extended, holding a dumbbell. As you exhale, simultaneously raise your arms and legs, bringing the dumbbell as close to your toes as possible. Then come back down. You’ll feel this hardcore exercise in your upper and lower abs.