HOW TO DO IT
SQUAT + BICEP CURL + OVERHEAD PRESS: Hold dumbbells (3- to 12-lbs) in each hand and keep your abdominals engaged, chest lifted, and weight in your heels as you lower down into a squat. Push back up to the starting position (standing) and do a bicep curl, lowering each weight and raising it again. At the top of the bicep curl, turn your arms so your palms face forward. Press the dumbbells overhead, straightening your arms into an overhead shoulder press. As you lower your arms back down, turn your palms inward and lower the dumbbells back down to your sides (straightening your arms).
JUMPROPE: Put the dumbbells down and pick up your jump rope. Jump rope on two feet, alternating feet, or one foot for 1 to 2 minutes.
PLANK: Position yourself with forearms on the floor (making sure your shoulders are directly under your shoulders) and your legs extended behind you. Your body should be in a straight line from head to toe. Hold for 30 to 60 seconds.
HOW TO KNOW IF YOU'RE DOING IT RIGHT
During the squat, you should feel your quadriceps (front of thighs), hamstrings (back of your thighs), and gluteals (butt) working. As you lower into the squat, keep your weight in your heels to make sure your knees do not go past your toes. The curl works your biceps (front of the upper arms), and the overhead press works your shoulders. During the jumprope, you should feel your heart rate rise quickly. Keep your chest lifted and use your wrists (instead of your shoulders) to swing the jumprope. Finally, during plank position, you should feel your core and shoulders working. If you feel discomfort in your low back, modify your plank (see below for how to do this). You should feel like you cannot do another repetition at the end of each exercise during each set. If you can easily continue any of the exercises, try one of the progressions below.
HOW TO MAKE IT EASIER
Do the squat+curl+press combo without weight or with your back against a stability ball (see stability ball squat); do the jumprope motion without using a jumprope; or do the plank on your knees. You can also try 1 to 2 sets if 3 to 5 is too challenging.
HOW TO CHALLENGE YOURSELF OR PROGRESS
If you can do 2 additional repetitions on the squat+curl+press combo or can continue jumping rope or holding plank for an additional 15 seconds, consider challenging yourself more. To make the squat+curl+press harder, increase the weight of your dumbbell or the number of repetitions (if you’re doing fewer than 20 squat+curl+press combos). To make jumping rope more challenging, try double-unders (2 swings of the rope to one jump), try jumping on one foot (for example, jump only on your right foot for one minute, then switch to your left foot for one minute), or increase the length of time you jump rope. To make the plank more challenging, increase the time (by 10- or 15-second increments), place your elbows on a stability ball, do plank with one foot lifted approximately 6 inches above the ground (don’t forget to switch feet halfway through whatever time you’re aiming for).
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ORDER OF MOVES
- BICEP CURL
- OVERHEAD PRESS
SETS & REPS & TIME
Do 10 to 20 repetitions of the Squat+Curl+Press combo; Jumprope for 1 to 2 minutes; and hold Plank for 30 to 60 seconds. Repeat the circuit (workout) 3 to 5 times.
WEIGHT OR RESISTANCE (IF APPLICABLE)
Medium-weight dumbbells (3-to 10-lbs for most women, and 5- to 12-lbs for most men)
2 medium-weight dumbbells (3- to 10-lbs for most women; 5-to 12-lbs for most men); a jumprope; mat
DON'T DO THIS MOVE IF
Don’t do the overhead press if you have shoulder problems. Try a lateral raise (pressing out to the sides) instead, if that’s comfortable.