The Workout

Here’s a detailed breakdown of the moves you’ll do.


Directions: Do each exercise for 45 seconds, resting 15 seconds between exercises. At the end of each round, rest 60-90 seconds. Beginners: Do 2-3 rounds Advanced: Do 3-5 rounds

You’ll need:

2 dumbbells

Walk-Out to Shoulder Tap

x 45 seconds

Inchworm to Shoulder tap
  • Stand with feet shoulder-width apart and core engaged. Hinge forward at the hip and place both hands on the floor.
  • Keeping core engaged, and legs straight, walk hands forward one at a time to come into a high plank position.
  • Lift right hand to tap left shoulder, then left hand to tap right shoulder, while keeping core engaged and hips as stable as possible.
  • Walk hands back to feet, and stand to return to starting position.

Forearm Plank With Knee Tap

x 45 seconds alternating sides

Alternating Knee Taps
  • Start in a forearm plank position, with core engaged and legs extended behind you.
  • With your core tight, gently tap your right knee to the floor.
  • Return to your starting position, then gently tap your left knee to the floor.
  • Continue to alternate, focusing on control over speed.

Single-Arm Chest Press

x 45 seconds alternating sides

Alternating Chest Press
  • You’ll need 2 dumbbells for this move. Lie faceup with knees bent, hip-width apart, and feet flat on the floor.
  • With a weight in each hand, hold weights even with your chest.
  • With your core engaged, so your low back stays flat against the floor, press both weights up toward the ceiling.
  • Lower your right arm toward your torso until your upper arm taps the floor, while your left hand holds.
  • Exhale as you straighten your right arm to return to your starting position.
  • Repeat on the other side and continue to alternate sides.

Bent-Over Row

x 45 seconds

Bent-Over Row
  • You’ll need 2 dumbbells for this exercise.
  • Stand with feet hip-width apart, holding a weight in each hand with arms at sides. With your core engaged, hinge forward at the hip and bend your knees slightly, so that your back is no lower than parallel to the floor. (Your hamstring flexibility may dictate how far you can bend over—there’s no need to push it!)
  • Do a row by pulling the weights up toward your chest, keeping your elbows hugged close to your rib cage, and squeezing your shoulder blades as you do the exercise.
  • Slowly lower the weights by extending your arms toward the floor to complete 1 rep.