Mix-and-Match Workout: Results in Half the Time

lunge-fly-curl
Credit: Jay Sullivan

Upper body: Lunge with fly and curl

Stand with feet hip-width apart, a 5- to 8-pound dumbbell in each hand, arms by your sides, palms facing in, and elbows slightly bent. Step your right foot forward, and lower into a lunge with front knee above ankle. Hinge forward at the waist, and raise arms out to the sides until they’re parallel with shoulders.

Lower arms, and return to standing upright with dumbbells down by sides and palms facing forward. Curl weights up toward shoulders, then return to starting position. Repeat on opposite side.

Next: Upper body: Caterpillar plank