Get the perfect body with the 18-minute workout, long enough to be effective, yet short enough to not bore you.
This workout is proven to burn down fat and sculpt your body from head to toe and all you have to do is to perform these exercises in 18 minutes twice a week.
Perform each exercise described below with no rest in between. Repeat the routine up to three times total, and rest for 30 seconds between rounds. To get best results complete the two-part finisher. You will get a toned and shaped body in just six weeks.
These exercises target thighs, middle, butt, and back of the arms.
Banded Kickstand Deadlift
Stand with your feet hip-width apart, put a mini band around your thighs and grab a dumbbell in each hand. Step with your left foot back and raise up onto your toes, then keeping a flat back, bend forward at your hips and lower your body until the weights pass your knees. Squeeze your glutes and reverse the movement to return to the starting position. That’s one rep. Perform 12 reps, then switch on the other side.
Banded Squat Jack
Stand with your feet shoulder-width apart, put a mini band around your thighs. 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, then jump them back in. That’s one rep. Perform 12 reps.
Plank Push-up With Dumbbell Drag
Put a dumbbell at the edge of your mat. Get into pushup position with hands under your shoulders. Brace your core and lower onto your forearms. Press back up and keep your hips parallel. Reach your left arm underneath your body to grab the weight, and place it at the left side of your body. Lower onto your forearms, then push back up and place the weight back at your right side. That’s one rep. Perform 12 reps.
Curtsy With Biceps Curl and Lateral Front-Loaded Lunge
Stand with your feet hip-width apart, grab a dumbbell in each hand and bend your elbows. Step out with your left leg back and behind your right, bending your knees to lower into a curtsy lunge. 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. Step out with your left foot to return to the starting position. That’s one rep. Perform 6 reps, then switch on the other side.
Banded Plank Walk
Start in a push-up position and put a mini band around both wrists. Brace your core as you step both feet out to the left side, then walk your left hand forward as far as possible.Then, step out with 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 the starting position. That’s one rep. Perform 12 reps.
The second part- finisher:
Offset Reverse Lunge and Press
Stand with your feet hip-width apart, grab 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. Step your left foot back in, just a few inches behind your right, as you press the weight directly overhead. Lower the weight and bring your feet back to hip-width apart. That’s one rep. Perform as many reps as you can for 30 seconds, then switch on the other side and repeat.
Two-Plank Jack, One-Star Jump Combo
Start in a push-up position with hands under your shoulders. 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, and jump as high as you can as you open your arms and legs in the air. Land softly and step into a pushup position to return to the starting position. That’s one rep. Perform as many reps as you can for 30 seconds.