Equipment needed: a pair of dumbbells (a 40-pound pair for men and a 20-pound pair for women is a good weight to start, but go as light or as heavy as needed); a box, bench, or step
Time: 30 minutes
Directions: Perform the following exercises in order, doing one at the top of every minute. If you finish your reps before the end of a minute, use the remaining time as rest. Take the full fifth minute to rest. That's 1 cycle. Do 6 total cycles for a 30-minute workout.
Minute 1: side plank progression, 30 seconds
Minute 2: dumbbell split squat, 10 reps (5 per side)
Minute 3: dumbbell alternating overhead press, 10 reps (5 per side)
Minute 4: dumbbell alternating biceps curl, 10 reps (5 per side)
Minute 5: rest
Tip: For a built-in warmup, use lighter dumbbells during the first one or two cycles.
Tip: Once you can hit all of the prescribed reps for every cycle, increase the weight by 5 to 10 pounds.
Optional muscle-building finisher: 10 minutes of box squats