Featherweight Fitness

5 minutes

Go through each exercise once.

Twist

1 minute

• Stand with feet hip-width apart and hands by your face, making two fists.
• Engage your core and twist from side to side, keeping your feet planted into the floor and twisting from your waist.

Twist with Punch

1 minute

• Adopt the same stance as for the Twist.
• Instead of keeping your hands by your face, punch your arms out in front of you and cross your body.

Boxer’s Skip

1 minute

• Stand with feet hip-width apart, arms by your side.
• Imagine you’re holding a jump rope (or if you have one, use it). Skip from side to side (like a slalom skier) as you jump rope.

Side to Side Lunge

30 seconds

• Stand with feet as wide apart as possible, toes facing forward.
• Reach one arm to your opposite foot—trying to touch your foot.
• Bend the knee on the side you’re reaching toward.

Arm Circles Forward

30 seconds

• Stand with feet together, arms out to your sides and parallel to the ground.
• Make large circles forward.

Arm Circles Backward

30 seconds

• Stand with feet together, arms out to your sides and parallel to the ground.
• Make large circles backward.

Rear Lunge

30 seconds

• Standing with both feet together, reach one leg behind you and bend your knee toward the ground.
• Step back, and then reverse your legs.
• Reach arms over your head as you bend down.

Workout

You will need two sets of dumbbells, one heavier and one lighter. Weights do not need to be extremely heavy; you’re looking for tone, not intense strength. You may also like to use a mat for floor work.

Do 1 set of each exercise; after completing them all, repeat the circuit 2 to 3 times.

Jump rope

2 to 5 minutes (work your way up if you can’t do 5)

• Do straight up and down jumps without stopping.

Muscles worked: cardiovascular focus; also works legs and arms

Punching

6 minutes of jabbing, uppercuts, and crosses

• Alternate arms for each punch— 30 seconds on each arm.
• Do 1 cycle, and then repeat.

Stance for punching:

• Stand with feet shoulder-width apart, then step forward with left foot; place right foot at 45 degree angle.
• Place weight on the balls of your feet, knees slightly bent, fists at cheekbone level.
• Jab—punch forward with a slight turn of the hips—for 2 minutes.
• Uppercut—push upward and slightly across with your arm, with a turn of your hips—for 2 minutes.
• Cross—push from your rear hand across your body—for 2 minutes.

Muscles worked: cardiovascular focus; also works legs, arms, and core

Goblet Squat

45 seconds

• Hold a heavier dumbbell in front of your chest, feet a little wider than hip-width apart.
• Keeping core tight, slowly sit back in a squat position.
• Squeeze your gluteals and stand back up.
• Repeat.

Muscles worked: gluteals, quadriceps, hamstrings, and shoulders

Chest Press

45 seconds

• If you have a bench, lie flat; otherwise lie on the floor.
• Place dumbbells in hands and reach arms up with hands parallel to your chest.
• With palms facing forward, slowly drop your elbows toward the floor—don’t go past your chest.
• Reach back up and repeat.

Muscles worked: pectorals and triceps

Crunches

60 seconds

• Lie on your back with hands cradling your head; relax your head and neck.
• With feet on the floor, engage your core and slowly lift up about 3 in (7.5 cm) from the ground.
• Hold for 5 seconds, then slowly release.
• Repeat.

Muscles worked: abs

Barbell Deadlifts

45 seconds

• Holding a dumbbell in each hand; stand up tall with feet hip-width apart.
• Keeping core tight and legs straight, slowly bend forward without rounding your back—hinging from your hips.
• Let your arms hang in front of you.
• Slowly come back to standing, maintaining your posture.
• Repeat.

Muscles worked: gluteals, quadriceps, hamstrings, shoulders, and abs

Push-ups

45 seconds

• Get down on the floor on your hands and knees, with hands underneath your chest (the wider you go, the easier the exercise).
• Keeping back flat and core engaged, slowly lower yourself toward the floor, keeping your eyes down.
• Slowly bring yourself back to starting.
• Repeat.

Muscles worked: pectorals, triceps, lower back, and abs

Plank with Knee Pulls

60 seconds

• Get into push-up position (plank).
• Holding your plank, pull knees one at a time toward your chest, keeping your back flat and core engaged.
• Muscles worked: abs, lower back, and shoulders

Standing Shoulder Press

45 seconds

• Stand with feet parallel, hands by your shoulders holding a dumbbell in each, palms forward.
• Engage core and push hands up and together, over your head.
• Release down slowly back to the starting position.
• Repeat.

Muscles worked: shoulders and triceps

Burpees

30 seconds

• Stand tall with arms over your head.
• Squat down and put your hands on the floor, then jump your feet back behind you.
• Stay strong through your core, then jump your feet back toward your hands.
• Jump up straight with your arms over your head.
• Repeat.

Muscles worked: cardiovascular focus; total body