Warm up by marching in place for two to three minutes. Complete one set of each strength exercise, with eight to 12 repetitions per set. Do each cardio exercise for one full minute. Complete two to three rounds for a 12- to 18-minute workout.
Dumbbell Chest Press (8-12 reps per set)
Lie flat on bench or floor with feet flat on floor, arms extended upward, holding dumbbells with an overhand grip. Lower dumbbells to chest level, bending elbows and rotating forearms to bring your hands into pronation (palms facing legs). Press dumbbells back up until arms are straight (but elbows do not lock) to complete one rep.
Modifications: If your lower back lifts off the floor or bench during the exercise, raise your legs in the air, knees bent at 90 degrees, to keep your back flat throughout the movement.
Plank Jacks (1 minute)
Stand tall with your back straight, abs engaged, shoulders relaxed, legs together and arms at your sides. Bend forward to touch the floor (bend knees if necessary), shift your weight into your hands, then jump or walk your legs behind you to start in a plank position (hands under shoulders, abs pulled in tight, body in a straight line). Breathe steadily, keeping your back straight and abs engaged as you jump your feet apart and then back together, repeating this "jumping jack" movement with the legs.
Modifications: Swap the jump for step-outs to make this exercise less intense.
Deadlifts with Dumbbells (8-12 reps per set)
Stand with feet hip-width apart, knees slightly bent, shoulders down and back. Hold one dumbbell in each hand, palms facing the body, weights in front of your thighs. Pull the abs in tight. Keeping knees bent, abs in and back flat, bend forward from the waist to lower the weights toward the ground. Keep head and neck in a neutral position in line with the spine, which should also be straight. Contract your hamstrings and glutes, and straighten from the hips to return to the starting position.
Modifications: Decrease the amount of weight or do this exercise with no dumbbells for less intensity. Only bend forward to a level that can maintain a straight back, so decrease the range of motion if necessary.
Alternating Hamstring Curls (1 minute)
Stand tall with your back straight, abs engaged, shoulders relaxed, legs wider than the hips, toes turned outward and arms straight out in front of you, shoulder-width apart, palms down. Shift your weight to your right leg as you bend your left knee to pull your foot toward your glutes and bring your elbows behind you, pulling your hands toward your waist. Return to the start position and switch sides. Repeat, alternating legs with each step.
Modifications: Take smaller steps or eliminate the arm movement to decrease the intensity. For more of a challenge, add a hop instead of a step and move faster to increase the intensity.
Dumbbell Lateral Raises (8-12 reps per set)
Stand with feet slightly apart, back straight, arms hanging at your sides. Hold a dumbbell in each hand, palms facing inward. Raise the dumbbells at your sides to shoulder level, keeping elbows slightly bent and palms facing outward. Lower slowly with control to the starting position to complete one rep.
Modifications: Decrease the amount of weight and make the motion smaller to decrease the intensity.
Front Kick with a Squat (1 minute)
Stand tall with your back straight, abs engaged, shoulders relaxed, arms at your sides, elbows bent and feet hip-width apart. Make fists with your hands and bring your hands up in front of your chin as if in "defense." Keep arms up at all times. Breathe deeply, and squat down, shifting your weight into your heels while bending from the knees and hips. Push up out of your squat and shift your weight into your left foot to perform a front kick with your right leg (lift your right left knee toward the ceiling, extend your right knee to straighten your leg, then bend your knee again.) Return your foot to the floor and squat down again, alternating legs each time.
Modifications: To decrease the intensity, squat smaller, kick lower to the floor and/or move slower. To increase intensity, squat lower, kick higher and/or move faster.