The 18 Minute Fitness Routine That Will Totally Change Your Body



The 18-Minute Fitness Routine That Will Totally Change Your Body

1. Banded Kickstand Deadlift

all in 18 workout
Kagan Mcleod

Stand with your feet hip-width apart, a mini band around your thighs and a dumbbell in each hand; step your left foot back and raise up onto your toes(a). Keeping a flat back, bend forward at your hips and lower your body until the weights pass your knees; squeeze your glutes(b). Reverse the movement to return to start. That's one rep; do 12 reps, then repeat on the other side.

RELATED: 10 Killer Variations That Will Step Up Your Plank Game

2. Banded Squat Jack

all in 18 workout
Kagan McLeod

Stand with your feet shoulder-width apart, a mini band around your thighs, and push your hips back while bending your knees to lower into a squat. Stay low as you jump both legs out as far as you can(a), then jump them back in(b), maintaining a flat back. That's one rep; do 12 reps.

3. Plank Pushup with Dumbbell Drag

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all in 18 workout
Kagan McLeod

Place a dumbbell at the edge of your exercise mat, and get into pushup position with hands under your shoulders(a). Brace your core and lower onto your forearms(b), then press back up, keeping your hips parallel the entire time. Reach your left arm underneath your body to grab the weight(c), and place it at the left side of your body(d). Lower onto your forearms, then push back up and place the weight back at your right side. That's one rep; continue alternating for 12 reps.

RELATED: The 15-Minute No-Rest Workout That'll Tone You All Over

4. Curtsy with Biceps Curl and Lateral Front-Loaded Lunge

all in 18 workout
Kagan McLeod

Stand with your feet hip-width apart, elbows bent and a dumbbell in each hand. Step your left leg back and behind your right, bending your knees to lower into a curtsy lunge(a). Brace your core and curl the weights up to your shoulders as you step your left leg out to the left; bend through your left knee and push your hips back to lower into a side lunge(b). Step your left foot in to return to start. That's one rep; do six reps, then repeat on the other side.

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Here are more great dumbbell moves for total-body toning:

5. Banded Plank Walk

all in 18 workout
Kagan McLeod

Start in a pushup position with a mini band around both wrists(a). Brace your core as you step both feet out to the left side, then walk your left hand forward as far as possible(b). Step your feet back in and replace your left hand underneath your shoulder to return to start. Step your feet to the right and walk your right hand forward, then reverse the movement to return to start. That's one rep; continue alternating for 12 reps.

THE FINISHER

all in 18 workout
Kagan McLeod

1. Offset Reverse Lunge and Press

Stand with your feet hip-width apart, a dumbbell in your right hand and resting on your right shoulder, your left arm out to the side. Brace your core and step your left leg back as you bend your knees and lower into a lunge(a). Step your left foot back in, just a few inches behind your right, as you press the weight directly overhead(b). Lower the weight and bring your feet back to hip-width apart. That's one rep; do as many reps as you can for 30 seconds, then repeat on the other side.

RELATED: The 3-Minute Abs Workout Kayla Itsines Swears By 

2. Two-Plank Jack, One-Star Jump Combo

all in 18 workout
Kagan McLeod

Start in a pushup position with hands under your shoulders(a). Brace your core as you jump both legs out to the sides(b), then back in, then out and in again. Spring your legs forward(c), and jump as high as you can as you open your arms and legs in the air, forming a star(d). Land softly and step into a pushup position to return to start. That's one rep; do as many reps as you can for 30 seconds.

For more awesome workouts, pick up the September issue of Women's Health, on newsstands now.






Video: 18 Min HIIT Cardio Workout No Equipment at Home - Full Body HIIT Home Workout without Equipment

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Date: 10.12.2018, 12:13 / Views: 44484