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The 30-Minute Workout for Sculpted Arms, Abs, and Glutes with Lacey Stone

When you've got 30 minutes to exercise, you don't have time to mess around. This workout from celeb trainer Lacey Stone will help you make the absolute most of your time. It fuses cardio with weight training for a short but exhaustive workout that will strengthen your abs, arms, and butt with weights. (Don't buy into the myth; heavy lifting won't make you bulk up.)

It'll be a challenge, but try to get through the workout with three to five minutes of rest, max, to maintain a challenging level of cardio. Stone recommends doing this workout (or her core-killing medicine ball workout) twice a week, along with two other cardio days. As you get stronger, you'll need less and less recovery time. 

What you'll need: A set of 15-lb dumbbells, a medicine ball, and a resistance band

How it works: Do each move for the indicated number of reps, then repeat two more times.

Plank Tap with Rotation

A. Start in a high plank. Tap right shoulder with left hand.​
B. Twist body to face left while reaching left hand toward the ceiling.​
C. Lower left hand to the ground.​
D. Switch sides, and repeat.

Do 20 reps.


A. Hold a dumbbell in each hand by sides, palms facing in. Stand with feet slightly wider than shoulder-width apart with a slight bend in the knees.​
B. Hinge at the hips to bend forward, keeping back straight, lowering dumbbells in front of shins.​
C. Lift torso and squeeze glutes at the top to return to starting position.

Do 20 reps.

Dumbbell Push-Up with Alternating Row

A. Start in a high plank, grasping a dumbbell in each hand. Bend arms to lower chest toward the ground in a push-up.​
B. Lift right dumbbell toward chest.​
C. Lower right dumbbell to the ground. ​
D. Switch sides and repeat.

Do 10 reps.

Medicine Ball Lunge Jumps

A. Stand with left foot forward, right foot back, holding medicine ball to chest. Bend knees into left lunge.​
B. Jump and switch feet to land in right lunge while raising medicine ball to ceiling then lowering ball to chest.​
C. Continue to jump and switch between left and right lunge while raising and lowering medicine ball.

Do 10 reps. 

Biceps Curl with Shoulder Pop

A. Stand on a resistance band with feet about shoulder width apart, holding one end of band in each hand. Perform a biceps curl to raise right hand to right shoulder.​
B. Straighten right arm to reach right hand above head.​
C. Bend right elbow to lower right hand to right shoulder, then lower hand toward the ground.​
D. Switch sides and repeat.

Do 10 reps.

Reverse Lunge with Triceps Extensions

A. Stand with feet together, holding a dumbbell above head with both hands.​
B. Step right foot backward, bending knees into left lunge, while bending elbows to lower dumbbell behind head.​
C. Push right foot off the ground to meet left foot, while straightening elbows to raise dumbbell.​
D. Switch sides, and repeat.

Do 20 reps.

Dumbbell Fast In to Out Squat

A. Squat with feet shoulder-width apart, holding a dumbbell to chest.​
B. Quickly step right then left foot out.​
C. Quickly step right then left foot in to return to starting position.

Do 20 reps.


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