Meet the Daily Burn Dozen! Nope, we’re not talking about a box of donuts (sorry). We’re referring to the latest kick-butt workout from Daily Burn 365 trainer Becca Pace. If you like variety in your workouts — and hate repeating moves — this 19-minute routine will be your new go-to challenge. We’re serving up a linear workout of 12 moves, with no circuits and no breaks in between. Plus, there’s an extra ab challenge at the end to make it a full baker’s dozen! (You didn’t think we’d deprive you of that, did you?)
Don’t forget to warm up (try these awesome dynamic stretches) and cool down afterwards. And check out the challenges below so you can take this workout to the next level if you’re feeling ambitious.
The Daily Burn Dozen Total-Body Workout
1. Side lunge (right side)
Step out into a side lunge, keeping your weight in your heels, back straight. Push your palms together in front of your chest to create resistance in your arms. As you come out of the lunge, raise your palms over your head. Continue for 90 seconds.
2. Side lunge (left side)
Repeat move on opposite leg.
3. Plank to down dog
Start in plank position, knees on the ground, shoulders over wrists, back straight. Lift your hips, heels and knees to transition into down dog. Then, roll back to plank.
Challenge: Lift your knees off the ground in plank position.
Lie facedown on the ground. Start by lifting your right arm and right leg off the ground and hold for 30 seconds, keeping your neck neutral and extending through your fingertips and toes. Then, lift your left arm and left leg for 30 seconds. Finally, lift your arms and legs simultaneously for 30 seconds.
5. High knees
Stand in place lifting alternate knees to your chest as fast as you can.
Challenge: Fold your arms in front of your chest and rotate side-to-side as you raise your knees.
6. Standing leg lifts (right leg)
Stand with your weight on your left leg, arms out to the sides for balance. Lift your right leg out to the side, about six inches off the ground. Holding your leg in the air, point your toes up to the ceiling and then down to the ground.
Challenge: Lift and lower your leg, as you point your toes up and down.
7. Standing leg lifts (left leg)
Repeat move on opposite side.
8. Wide push-up
Get in a modified push-up position with your knees on the ground, hands wider than your shoulders. Perform a push-up, then sit back into child’s pose, and repeat.
Challenge: Raise your knees off the ground during your push-up.
9. Forearm plank
Start in a forearm plank position. Hold for 30 seconds. Then, switch to a side plank supported by your right forearm. Hold for 30 seconds. Next, switch to a side forearm plank supported by your left arm. Hold for 30 seconds. Place your bottom knee down on the ground if you’re struggling to hold the plank.
Challenge: Tap alternate feet out to the side in forearm plank, pulse your top leg up and down in side plank.
10. Back lunge with twist (right leg)
Step back with your right leg, coming into a low lunge. Bring your palms together in front of your chest, creating resistance between your hands. Twist towards your left leg. Push off your back leg to come back to standing. Repeat for 90 seconds, then switch legs.
11. Back lunge with twist (left leg)
Repeat move on opposite side.
12. Cardio hops
Complete two big hops forward, then four small hops backward. If hopping feels uncomfortable, step forward and back instead.
Make It a Baker’s Dozen!
13. Standing ab pivots
Stand with feet hip-distance apart, arms fully extended in front of you, palms touching. Twist to the right, pivoting with your left foot. Twist to the left, pivoting with the right foot.
Pro tip: With each twist, imagine you’re crushing something behind you with your hands!
Want more no-equipment exercises like these? Head to DailyBurn.com/365 to get new live workouts, daily.
Originally posted December 2015. Updated February 2017.