I designed this program so you can start to get fit in only 12 minutes each day. I know you are busy, but you can find this fraction of an hour for you. Use this to get started or in conjunction with other Start Smart fitness programs to create a 7-day workout. Come on, let's get moving.
12-Minute Workout Plan
Equipment: 3-, 5-, and/or 8-pound dumbbells, depending upon your ability.
Warm-Up: Do a few minutes of walking/marching in place to elevate your heart rate before you perform the strength moves.
1. Bent-Over Row
Action: Stand with a dumbbell in each hand, feet hip-width apart. Bend knees, flexing forward from hips until back is parallel to floor, arms hanging in line with shoulders, palms in. Bend elbows, pulling dumbbells in toward waist, as shown, then straighten arms. Do 4 reps, and then use hamstrings to stand up. Repeat for 1 minute total.
Strengthens back, rear shoulders, biceps and hamstrings.
Weight: 5-pound dumbbells
2. Dumbbell Raise
Action: Stand with a dumbbell in each hand, feet hip-width apart, arms hanging by sides, palms in. Without rocking, lift arms out to sides and up to shoulder height, as shown. Then lower. Repeat for 5 reps, moving arms closer to midline of your body with each lift (by rep 5, arms should raise directly in front of you at shoulder height). Repeat entire sequence for 1 minute total.
Strengthens shoulders.
Reps: 5
Weight: 3- to 5-pound dumbbells.
3. Kickback
Action: Holding dumbbells in both hands, starting with right hand bend forward from hips, knees slightly bent. Bend right elbow at waist to bring upper arm alongside torso, knuckles pointing down. Keeping elbow at waist, straighten right arm behind you, as shown. Repeat for 30 seconds (about 8-12 reps), then switch to left arm and repeat for 1 minute total.
Strengthens triceps.
Weight: 3- to 5-pound dumbbells.
4. Push-Up with Alternating Leg Lift
Action: Kneel on all fours, knees behind hips, hands just wider than shoulders, abs contracted. Bend elbows, lowering chest toward floor; simultaneously extend one leg up behind you to hip height, as shown. Straighten arms, lowering knee to starting position. Repeat, alternating legs, for 1 minute total.
Strengthens chest, triceps, buttocks and hamstrings.
5. Plie with Rotated Biceps Curl
Action: With a dumbbell in each hand, stand with feet slightly more than hip-width apart, knees and toes turned out comfortably, arms hanging by sides, palms in. Bend both knees, lowering hips, without changing pelvis position. Simultaneously bend elbows, rotating dumbbell to face shoulder at top of move, as shown. Repeat for 1 minute total.
Strengthens quadriceps, hamstrings, buttocks, adductors and biceps.
Weight: 5-pound dumbbells.
6. Squat with Overhead Press
Action: Hold a dumbbell in each hand, elbows bent close to sides with dumbbells at shoulder level, palms forward. Bend knees into a squat, sitting back toward heels; simultaneously press weights up overhead, as shown. Straighten legs and lower weights. Repeat for 1 min total.
Strengthens buttocks, hamstrings, quadriceps, calves, shoulders and biceps.
Weight: 3-, 5-, or 8-pound dumbbells.
7. One-Legged Crunch
Action: Lie face up, fingertips behind head, left knee in line with hips, calf raised and parallel to floor, right foot on the floor, knee bent. Contract abs, lifting upper torso until shoulder blades clear floor, simultaneously lifting hips off floor, as shown, bringing knee to chest. Hold position, tightening abs even further, then lower to starting position. Repeat for 30 seconds each, for 1 min. total.
Strengthens abdominals.
8. Alternating Knee Twist
Action: Lie face up, fingertips behind head, feet flat on floor, knees bent. Contract abs, lifting and bringing left knee in toward chest as you rotate right shoulder toward left knee, keeping elbows open, as shown. Lower foot to floor then repeat with right knee and left shoulder. Alternate sides for 1 minute total.
Strengthens abdominals, especially the obliques.
9. Squat with Knee Lift
Action: Stand with feet hip-width apart, as shown. Hold a dumbbell in each hand at shoulder height, palms in. With body weight toward heels, bend knees, lowering hips into a squat, as shown. Straighten legs and repeat for 1 minute total.
Weight: 3-, 5-, or 8-pound dumbbells, depending upon your ability.
10. Step-Back Lunge
Action: Stand, feet hip-width apart, holding dumbbells with arms at sides. Step backward with right foot, bending knees so front knee aligns with ankle and back knee points down. Push off back foot to return to starting position. Repeat, alternating legs, for a 1 minute total.
Strengthens quadriceps, hamstrings, buttocks and calves.
Weight: 3-, 5-, or 8-pound dumbbells, depending upon your ability.
COOL-DOWN
Hold each stretch for 30 seconds without bouncing. Repeat 3-5 times.
Lower Back Stretch: Increases Flexibility of Your Back
Lie on your back. Hug your knees and pull them into your chest. Press your lubar spine against the ground.
Spinal Stretch: Increases Overall Flexibility
Lie on back with arms extended on floor at shoulder height, palms down. Bring knees to chest. Keeping knees together, exhale and lower legs to right side. Turn head to look over left arm. Take several deep breaths. Inhale, bringing legs back to center, then exhale and repeat on opposite side.
The spinal stretch pose strengthens back muscles.
Cat Stretch: Stretches Back and Abs; Tones Arms and Shoulders
Get on all fours, with knees directly below hips and hands directly below shoulders. Exhale. Tucking tailbone under, arch spine upward like a Halloween cat, bringing chin toward chest. Inhale, tipping tailbone up and curving spine downward; look up, expanding chest. Repeat 5 times.
