30 min quick work out

Hot stepper
Stand facing a bench; place left foot on surface, knee bent. Keep left foot planted and extend arms as you step right foot up and over bench (as shown), landing on opposite side. Push off right foot to reverse to start. Do reps; switch legs; repeat.


Reverse squat
Start in a deep squat with thighs lower than parallel to ground, a weight in each hand at chest, elbows bent. Rise so thighs are parallel to ground as you straighten arms at chest level (as shown). Return to start. Do reps.


Plank-up
Start in plank position on forearms, legs extended behind you, resting on toes; raise right leg a few inches off ground, toes out (as shown). Keeping leg lifted, straighten right arm, then left, coming into a raised push-up position. Reverse motion to return to plank. Repeat, alternating lead arms. Do reps, switching legs at halfway point.


Prime climb
Stand on right leg with left knee bent, thigh parallel to ground, a weight in each hand. Raise right arm overhead, palm in; bend left elbow, holding weight near shoulder (as shown). Jump up, landing on left leg, right knee bent, thigh parallel to ground, as you reverse arm position. Jump back to right for one rep. Repeat, quickly alternating sides. Do reps.


On your mark
Stand with feet staggered wider than hip-width apart, left foot in front of right. Bend knees and crouch until left thigh is parallel to ground, right heel lifted. Rest chest on left thigh and place fingertips on either side of left foot (as shown). Keeping fingertips on ground, straighten legs, lowering right heel. Return to crouch for one rep. Quickly do reps. Switch legs; repeat



Take a bow
Stand with feet hip-width apart, a weight in each hand. Raise arms out to sides at shoulder level, elbows bent 90 degrees (like a goalpost), palms forward. Bend at hips until flat back is nearly parallel to ground (as shown), then extend arms forward and retract. Return to start; repeat. Do reps.



Power pike
Start in push-up position, feet resting on ball. Do a push-up. Then dig toes into ball, allowing it to roll forward as you raise butt toward sky (as shown). Lower butt and roll ball back to push-up position for one rep. Do reps



Flye crunch
Lie faceup on a bench with legs together and extended at a 45-degree angle; hold a weight in each hand, arms out to sides, palms up (as shown). Contract abs as you lift shoulder blades off bench, bringing arms together above chest and lifting legs to a 90-degree angle. Return to start for one rep