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Tiffani Thiessen’s 20-Minute Power Workout

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Tiffani Thiessen

You'll need: A pair of dumbbells and an exercise mat.

How it works: This workout incorporates strength, cardio, power, and agility. It involves very few (if any) breaks, but it will skyrocket your metabolism and leave you burning excess calories for hours after your workout is over. Do 1 set of each exercise in order, with little to no rest between moves. After the final exercise, immediately repeat the full routine 1 more time (2x total). If done properly, this workout should take no longer than 20 minutes.

Plank Press-Ups (20 reps)
Works: Core/Abs, Triceps
-Assume a pushup position.
-Lower yourself to your elbows.
-Raise the right side of your body by pressing your right hand against the floor and straightening your arm.
-Raise the left side of your body in the same manner (You should now be back in the pushup position).
-Lower yourself back to your elbows, first with your left arm, then with your right. Keep your body perfectly straight during the entire movement.
-Repeat

 

Squat Jump Curls (15 reps per side)
Works: Thighs, Biceps, Strength/Power, Cardio
-Assume a squat position as you hold dumbbells at your sides (your feet slightly wider than hip width apart).
-Press through your heels and jump up off the ground quickly (land softly on the balls of your feet).
-After landing and with the dumbbells hanging at your sides, curl the weight up performing a bicep curl.
-Repeat

Reverse Lunge Side Shoulder Raise (15 reps per side)
Works: Thighs, Shoulders, Core
-Begin by standing with your dumbbells by your sides and your feet shoulder-width apart.
-Step backwards with your left leg and lower your body until your front knee is bent 90 degrees and your back knee nearly touches the ground.
-As you lower your body, simultaneously raise both arms out to your sides. To return to the starting position lower the dumbbells as you push yourself back up.
-Repeat prescribed repetitions on one side before moving to the other side.

 

Squat Jacks (20 reps)
Works: Thighs, Cardio
-Stand with your feet close together.
-Lower yourself down into a squat position.
-Without letting your hips move up or down and maintaining that perfect squat position, you will “jacks” (feet together, feet out wider than shoulder width, feet together, feet wider than shoulder width) your feet in and out as fast as you can.

Hammer Curl Lunge Jumps (15 reps per side)
Works: Biceps, Thighs, Cardio, Core
-Begin in a lunge position with your left foot out in front of you and your right foot behind you with the knee bent and your heel off the ground. Your dumbbells should be hanging at your sides with your palms facing towards your body.
-Pushing through the heel of your front leg jump up off the ground quickly.
-Land in the exact same position you started in with your left foot out in front of you and your right foot behind you with the knee bent and your heel off the ground.
-Using your biceps, curl the weights up with your palms facing toward your body. Lower the weights back down to your sides.
-Repeat prescribed repetitions on one side before moving to the other side.

Straight Leg Floor Dips (20 reps per side)
Works: Triceps, Thighs
-Start on the ground with your hands on the floor right beside your hips with your fingers pointing forward.
-One leg should be bent at the knee with the foot flat on the floor. The other leg should be extended out in front of you and perfectly straight.
-Using your arms press your hips up about 6” off the ground.
-Without letting your hips or your straight leg touch the ground, bend your arms until your hips are an inch from the floor.
-Using your triceps, raise your hips back up to the starting position of 6” off the floor.
-Continue raising and lowering your hips without letting them, or your straight leg touch the floor.
-Repeat prescribed repetitions on one side before moving to the other side.

Wall Sit Single Arm Curl (20 reps per side)
Works: Biceps, Thighs
-Start with your back against a wall with your feet shoulder-width apart and about two feet from the wall. Your dumbbell should be in your right hand with your palm facing towards your body.
-Slowly slide your back down the wall until your thighs are parallel to the ground. Adjust your feet if you need to so that your knees are directly above your ankles (rather than over your toes).
-Keep your back flat against the wall and curl the dumbbell in your right hand up.
-Repeat the curl 20 times and then without coming up from your wall sit, switch the dumbbell into your left hand and complete 20 reps with the left arm.

Plyojacks (20 reps)
Works: Thighs, Cardio
-Begin with your feet together and lower into a squat.
-Jump the feet out landing in a wide squat position. As soon as you land lower down into a deep wide squat.
-Jump up again and bring your feet together and as soon as you land, lower yourself down into a deep close squat.
-The above sequence constitutes one repetition. Repeat

For more info on Josh Zitomer’s training, visit his official website or connect with him on Twitter.

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