Ashley Simpson's 30–Minute Body Blast
Do this workout without resting (the back–to–back, non–stop pace shreds calories). You'll need a pair of 5– to 7–pound dumbbells (adjust the weight as necessary, though, to suit your fitness level), a step or bench, and a jump rope.
| Minutes | What to do |
| 0-5:00 | Walk briskly, progressing to a jog to arm up (approx. 4 mph-5.8 mph) |
| 5:00-10:00 | TRI–SET #1 Biceps curl: Stand with feet hip–width apart and hold a 7–pound dumbbell in each hand at sides, palms facing forward. Keeping upper arms still, curl weights to shoulders. Lower and repeat. Do 20 reps. Squat: Stand with feet about shoulder-width apart (or whatever stance is comfortable for you), and lower into a squat, so knees track over toes. Rise up, squeezing glutes tight, and repeat. Do 25 reps.Do jumping jacks for 45 seconds. Repeat tri–set #1 once. |
| 10:00-15:00 | TRI–SET #2 Triceps extension with bridge: Lie faceup with feet flat on floor, knees bent and hold a 5–pound dumbbell in each hand directly over chest, palms facing each other. Lift hips so body is straight from knees to shoulders. Maintain the lifted bridge position as you lower weights toward ears, keeping upper arms still. Straighten arms and repeat. Do 20 reps. Traveling lunge: Stand with feet hip–width apart, hands on hips or holding a 5– to 7–pound dumbbell in each hand. Step forward with right leg and lower into a lunge. Rise up, and step forward with left leg and lower into a lunge to complete 1 rep. Continue across the floor. Do 12 reps. Jump rope for 45 seconds. Repeat tri–set #2 once. |
| 15:00-20:00 | TRI–SET #3 Squat with shoulder raise: Stand with feet about shoulder–width apart (or whatever stance is comfortable for you) and hold a 5– to 7–pound dumbbell in each hand at your sides, palms facing hips. Lower into a squat, as you raise arms out to each side to shoulder height. Lower arms as you stand up, and repeat. Do 20 reps. Step–ups: Stand facing a bench or step that's no higher than knee level. Keep hands on hips or hold a 5-pound dumbbell in each hand at sides. Step right foot up, then left. Lower right foot to the ground then left foot. Do 20 reps, then switch legs (so you step up with the left foot first) and repeat. High–knee jog: Jog in place, trying to lift knees as high as you can, for 45 seconds. Repeat tri–set #3 once. |
| 20:00-25:00 | TRI–SET #4
Reverse crunch: Lie face up with arms crossed over chest and legs extended over hips. Without using momentum or swinging legs, slowly lift hips several inches, so legs go straight up (not toward head). Lower hips and repeat. Do 10 to 15 reps. Calf raise: Stand on the edge of a step or bench (hold onto something for balance if necessary). Lift left foot and keep it raised as you drop right heel below level of step and then rise up onto right toes. Lower heel and repeat. Do 20 reps, then switch legs to complete set. Plank pose: Get in push–up position on forearms, elbows aligned under shoulders, and toes. Tighten your abs so your body is aligned from head to heels and hold the position for 30 seconds. Repeat tri–set #4 once. |
| 25:00-30:00 | Jog slowly, decreasing speed to a walk to cool down. |
