Time: 15 minutes
Equipment: Dumbbells, chairresistance band, workout mat
Good for: Total body, beginner
Instructions: Choose four to five moves below. For each move, complete three sets of 10 reps. Rest for 60 seconds, then continue to the next move, and follow the same pattern of effort and recovery. Note: If you want a full-body workout, aim to choose two upper-body focused moves and two lower-body focused moves.

Front Raise To Lateral Raise

How to: Hold a pair of dumbbells by your sides and stand up straight with feet hip-width apart. Bracing your core and keeping your arms straight, raise the weights in front of you, until they are in line with your shoulders. Lower back to start, then bring the weights out to the side, again to shoulder height. Return to start. That’s one rep. Complete 10 reps.


Bent Over Row

How to: Grab a pair of dumbbells and stand with your feet hip-width apart, knees slightly bent. Hinge forward from your hips to lower your chest toward the floor, arms extended toward ground and palms facing each other. Brace your core, then pull the weights toward your rib cage, squeezing your shoulder blades together. Pause, then lower back to start. That’s one rep. Complete 10 reps.


Upright Row

How to: With feet hip-width apart and legs straight, hold a pair of dumbbells in front of you, palms facing your body. Lift the dumbbells by raising your elbows until the weights reach your chest. Slide them back down to your thighs. That’s one rep. Complete 10 reps.