Power Pairs Dumbell Workout

Complete this 20-minute circuit three times a week on nonconsecutive days. All you need is a pair of dumbbells (try five to eight pounds) and a stability ball. Go from one exercise to the next without resting in between. When you've completed all eight moves, rest for one to two minutes, then repeat the circuit three more times. (If you're really in a pinch, just do as many sets as you can.)

Reverse Lunge with Rotation and Biceps Curl

Deadlift to High Pull

Stability-Ball Triceps Extension

Plank Hold and Single-Arm Row

Squat with Leg Abduction and Lateral Raise

Hamstring Curl with Chest Press

V-Sit Incline Press

Side Plank with Rear Fly

Lean Legs Workout

Quick Workouts for GREAT Results

You can do these workouts by themselves, or all together for one great workout that triathaletes do! :)

A triple play that gets fast results

Do it: Pedal a bike at a moderate pace—an effort level of 5 or 6 (you're working hard but can still carry on a conversation)—for 10 minutes. Next, run either outside or on a treadmill for 10 minutes, again at an effort level of 5 or 6. Last, head to the pool or a rowing machine and put in 10 minutes at the same effort level.

The Full-Body Toner
Combines strength moves and cardio for maximum fat-blasting

Do it: Jump rope for 30 seconds and rest for 30 seconds; do 5 sets. Then perform 2 sets of this 5-minute body-weight circuit: squats, pushups, step-ups, dips, and crunches. Do as many reps of each exercise as you can in 1 minute, moving to the next without rest. Finish with a 10-minute jog at a medium pace.

The Power Booster
This interval workout builds speed, power, and lower-body tone.

Do it: Pick three cardio machines with adjustable resistance and do the following on each: Warm up for 2 minutes at a medium pace. For the first interval, raise to max effort by upping the resistance and/or incline, keeping the pace steady; go for 30 seconds, then recover at warmup pace for 2 minutes. Do 2 intervals per machine. Finish on one machine before moving to the next.

The Calorie Scorcher
Challenges your cardiovascular system and strengthens your body

Do it: Choose any three cardio machines. On the first one, go for 10 minutes at an effort level of 5 or 6. Move immediately to the next machine and go hard, at an effort level of 9 or 10—you should just barely be able to huff out words—for another 10 minutes. Finally, switch to the last machine and do 10 minutes at a 5 or 6 effort.

20 min MILITARY circuit workout

- try NOT to rest between workouts to challenge yourself the most
- if it's not hard enough, repeat, or if you're looking for a longer workout :)
- choose LIGHT weights for max reps

1) Bench press* or pushups - max in 1:00
2) Squats - max in 1:00
3) Pullups or pulldowns - 1:00
4) Bike or jog - 3:00
5) Military press* - 1:00
6) Lunges - 1:00 each leg
7) Bicep curls - 1:00
8) Bike or jog - 3:00
9) Tricep extensions.- 1:00
10) Leg ext - 1:00 (requires leg machines - or repeat squats with weights)
11) Leg curls - 1:00 (requires leg machines - or repeat lunges with weights)
12) Situps - 2:00
13) Crunches - 2:00
14) Stretch


below is a video of a military press (you can do with a bar or just dumbbells) and you do it seated or standing

BODYROCK at home workout :)

TONIEITUP bikini BURN

20 jumping Jacks
10 burpees
20 lunges
5 minute jog
10 push-ups
10 dips
20 lunges
5 minute jog
20 second plank on hands
20 tummy tucks
5 minute jog
20 bicycle crunches
itty bitty routine!!

BODY ROCK and POP PILATES CARDIO! THESE ARE AMAZING! *HIGHLY SUGGEST*

Do 4 rounds of these 4 workouts as fast as you can.
1. Jump Squat & Touch Down – 20 reps

2. Skater – 15 reps each leg

3. Reptile – 20 reps

4. One Leg Hop Kick – 20 reps


For this next one you need two towels, but if you don't have them or don't have a wooden floor to do them on you can do regular mountain climbers.


GOOD LUCK! I DID BOTH, AMONG OTHER WORKOUTS, AT THE SAME TIME SO I SUGGEST YOU DO THEM TOGETHER IF YOU WANT A LONGER TOUGHER WORKOUT. BUT ONE OF THEM IS JUST AS GREAT!

Total Body Toning Workout!