¸

womenshealthmag.com/workouts
WH 20-minute workout series No gear needed here
ROCK ’N ROLL
Works core
Get in plank position with
your forearms flat on the
A floor and your palms down
(A). Keeping your hands in
A B C
place and using your feet
as the pivot point, twist
your body to the left as far
as possible without losing
your balance (B). Repeat
to the right (C). That’s one
rep. Do three sets of 8
to 10 reps, resting for 30
SQUAT CHOP seconds between sets.
Works upper body, core, and lower body B C
Stand with your feet hip-distance apart and your arms at your sides. Squat until your
thighs are parallel to the floor. Keeping your arms straight, bring them forward and up
until your upper arms are in line with your ears (A). Return to standing, then lift your right
knee to hip height as you sweep your arms down across your body until the back of your
left hand is outside your right knee (B). Return to standing and repeat on the other side.
That’s one rep. Do three sets of 12 to 15 reps, resting for 30 seconds between sets.

PUSHUP CRAWL
Works chest, core, and hips
Get in plank position with your
A B hands wider than shoulder-width
A apart (A). Lower your chest as
close to the floor as you can.
Holding that position, lift your
right knee to the outside of your
right elbow (B). Return to plank
position, then push back up to
start; repeat on the other side.
LUNGE REACH AND TWIST That’s one rep. Do three sets of 12
Works arms, core, back, and legs to 15 reps, resting for 30 seconds
between sets.
Stand with your feet hip-width apart and your arms at your sides. Lunge forward B
with your left leg so your right knee is nearly touching the floor and your left thigh
is parallel to the floor. Bending forward, try to touch the floor on either side of trainer tip
your left foot (A). Push off your left foot; using that momentum, shift your weight Brace your abs to help
to your right foot and swing your left leg behind you. As you sink backward into maintain your balance
a lunge, rotate your torso 45 degrees to the right (B). Return to standing. That’s on one leg.
one rep. Do 12 to 15 and repeat on the other side. That’s one set. Do three, rest-
ing for 30 seconds between sets.

GRAND PLIÉ JUMP TRICEP PUSHUP

Builds lower-body strength Works triceps, chest,
trainer tip and core
and power Keep your chest
Stand with your legs wide apart, open and your Get in plank position with
shoulders rolled your hands shoulder-width
toes turned out and arms at your down and back.
A apart (A). Lower your
sides. Squat until your thighs are
parallel to the floor and you’re chest toward the floor
low enough to touch it with your while keeping your upper
fingertips (A). Immediately jump arms parallel to your sides
up as high as you can, keeping and your elbows pointing
your legs wide and extending your straight back (B). Push
arms straight overhead (B). That’s B back up to start. That’s
one rep. Do three sets of 12 to one rep. Do three sets of
A B 15 reps, resting for 30 seconds 12 to 15 reps, resting for
between sets. 30 seconds between sets.
To make it easier, lower
your knees to the ground.
There’s no shame in girl
pushups!

FLAMINGO REACH AND PRESS

Works core and lower body
Stand with your feet hip-width apart and your arms at your sides. Bend your
left knee, lifting your foot behind you. Squat down and raise your right arm out
to the side to shoulder height, then reach your left hand down across your
A
body, touching the floor outside your right toes (A). Stand up as you lift your
B
left hand toward the ceiling, lower your right arm to your side, and raise your
left thigh to hip level in front of you (B). Lower your left leg and repeat on the
other side. That’s one rep. Do 12 to 15 for a set. Do three sets, resting for 30
trainer tip seconds between sets.
When squatting, don’t
let your knees extend
past your toes.
cover: chris shipman. inside: beth bischoff. styling:inessah selditz; hair and makeup: chuck jensen/
mark edward inc. cover: body up top, asics shorts. moves: lululemon top, model’s own pants and
shoes.