They’ll deliver incredible results in minimal time.
(In fact, we’ll keep each workout under five exercises!)
Give the below routines a shot, and watch the changes happen!
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Keep reading for our favorite simple but effective workouts to change your body shape.
And for more fitness inspiration, check outThe 5-Minute Strength Workout To Lose Belly Fat & Gain Abs.
Sit back into one hip, and push that knee out.
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Repeat on the other side.
Complete five sets of eight reps for each side.
A2) Dumbbell Overhead Press
Grab two dumbbells, and hold them by your shoulders.
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Keep your core tight and your glutes squeezed as you push the dumbbells directly overhead.
At the top of the motion, your biceps should be next to your ears.
Don’t lean back or arch your lower back.
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Grab a dumbbell with your left hand, squeeze your shoulder blades, and row.
Complete five sets of eight reps for each side.
Complete the first exercise before doing the second one.
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Use great technique and a weight you’re comfortable with.
Track how many sets you complete, and beat that number the next workout.
Stand shoulder-width apart with your toes slightly out.
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Start the movement by sitting backward and spreading your knees apart.
Descend below parallel while keeping your lower back flat.
At the bottom, drive through your heels and keep your knees apart.
Do this exercise for 10 minutes.
B1) Pushups
Get in a pushup position with your hands about shoulder-width distance apart.
Keep your lower back flat, and don’t let your hips sag.
Lower yourself, and keep your elbows close to your body as you descend.
Do this exercise for 10 minutes.
Imagine propelling the kettlebell to a target in front of you.
Keep your arms relaxed.
Drop the kettlebell back between your legs, and repeat.
Don’t whip the kettlebell around your hand; whip your hand around the kettlebell.
Complete five sets of five reps for each arm.
Bend at your hip, and lower your torso to the side.
Keep the kettlebell over your shoulder and your lower back flat.
Use the back of your bottom hand to trace your forward leg.
Keep the back leg straight, and watch the kettlebell throughout.
Complete five sets of five reps for each arm.
Drive through your right foot, and roll onto your left elbow.
Then, straighten your left arm.
Squeeze your right glute, and drive your hips straight up.
Pull your left leg underneath and behind your body, resting on the knee and ball of the foot.
Move your torso straight up, then lunge to a stand.
Reverse the sequence to descend.
Do all your reps on one side, and repeat on the other side.
Keep your chest up, and watch the weight the entire time.
Complete five sets of three reps for each arm.
Complete as many rounds of the below circuit as possible.
Get in a pushup position with your hands about shoulder-width distance apart.
Keep your lower back flat, and don’t let your hips sag.
Lower yourself, and keep your elbows close to your body as you descend.
Squeeze your shoulder blades together, and pull yourself up while keeping your body straight like a plank.
Drag your knees to your chest while keeping your upper body as still as possible.
Place both feet on a slide board or separate sliding discs.
Get into a pushup position.
Keep your head up and your hips low.
Do this exercise for six sets, 30 seconds.
Crab Walk
Start in the “crab position.”
Alternate while keeping your hips low and your chest up.
Do this exercise for six sets, 15 yards.
Land on all fours.
Do this exercise for six sets of five reps for each side.
Switch sides and repeat.
Do this exercise for six sets of five reps for each side.
