If you’re missing breezy HIIT beach workouts now that summer is officially over, we have good news. While you can’t take the sun and sand with you, you can still bring the heat — to your living room, that is. In the Women’s Health 15-Minute Belly, Butt & Thighs Workouts program, celebrity trainer Jen Widerstrom will fire up your fitness routine in more ways than one.
The three-workout series, now available on DailyBurn.com, includes a mix of bodyweight and dumbbell exercises, plus a whole lot of high-intensity intervals to build cardio endurance and strength. Yes, all in just 15 minutes flat.
Want a sneak peak at a few of our favorite moves from the program? These dynamic combination exercises will work your core, glutes, back and arms, so you stay on top of your game all year-long.
3 Total-Body Moves to Get Strong and Lean
Get a taste of the Women’s Health 15-Minute Back to Basics workout with these super-effective combo moves.
1. Single-Leg Renegade Row
This is the ultimate two-for-one move to challenge your balance and strength. From up above (your back, arms and core) to down below (your glutes and hamstrings), you’ll feel the burn — fast. Can you hold steady without skipping a beat?How to: Stand tall with your feet together, holding a dumbbell in each hand. Step your right leg behind you and hinge forward at the waist, keeping spine long (a). Pressing into your left heel, slowly raise your right leg off the ground behind you. Your left knee should have a slight bend to support you (b). Next, keeping elbows close to the body, draw the dumbbells up toward your ribcage, while maintaining balance (c). Lower them back down, keeping shoulders pulled back and lats engaged the whole time. Repeat for 8-12 reps, then switch legs (d).
2. Glute Bridge with Chest Press
If you thought plain old chest press was hard enough, try adding a lower-body challenge to the mix! This functional movement works your chest and arms, while giving your booty some TLC, too.
How to: Lie flat on your back with your knees bent, feet planted firmly on the floor, holding a dumbbell in each hand at your chest (a). Engaging your glutes and lower ab muscles, lift your butt, thighs and lower back off the floor into a bridge (b). At the same time, press the weights straight up above your chest until your arms are fully extended (c). Bring your butt back down to the floor as you lower your hands back to the starting position. Repeat for 8-12 reps (d).
3. Reverse Mountain Climbers
Work all planes of motion in this dynamic twist on the standard plank. Thanks to the knee drives, you’ll be forced you to engage even more stabilizer muscles than usual to keep you steady. And depending on how fast your footwork is, you’ll also ramp up your heart rate, too.
How to: Sit on the floor or mat with your legs extended out in front of you and your palms planted directly below your shoulders. Arms should be straight, with a slight bend in the elbows (a). Engaging your triceps, core and glutes, lift your butt off the floor into a high reverse plank (b). Next, raise your right foot off the floor, bending your knee to bring it to chest height (c). With control, lower your right foot back down to the floor, along with your butt and legs (d). Repeat on the opposite side, and continue to alternate for 8 reps per side (e).
Want the complete 15-minute total-body workouts? Sign up for the Women’s Health 15-Minute Belly, Butt & Thighs Workouts program here.
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