Workout of the Week: Time Efficient Total Body

Here is a time efficient total body workout.  It takes about 30-minutes to do and can be done 2-3 days during the week on non-consecutive days.  

Anyone can use it but women enjoy it more than men.  One reason for this is the workout can be done in a Group Fitness Studio (If it has 15, 18 or 20 lb Dumbbells it helps) or on a fitness floor in a standard gym.  

Regarding resistance, pick a weight you can do 12-15 reps with.  As soon as you can do more than 15 reps on the first set of the workout, increase the weight in the next workout.

Pair 1:  2 Sets X 12-15 Reps
-A1:  Dumbbell Goblet Squat
-A2:  Push Ups

Pair 2:  2 Sets X 12-15 Reps
-B1:  1-Leg Hip Raise (Foot on Bench)
-B2:  1-Arm Dumbbell Row (Elbow in)

Pair 3:  2 Sets X 12-15 Reps
-C1:  Dumbbell Step-Up
-C2:  Dumbbell Shoulder Press

Pair 4:  2 Sets X 12-15 Reps
-D1:  Dumbbell Biceps Curl
-D2:  Supine Stability Ball Alternate Arm

Pair 5:  2 Sets X 12-15 Reps
-E1:  Dumbbell Skull Crushers
-E2:  Side Plank Reach Through

Give it a try!