The 30-Minute Total-Body Workout

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Warm Up

Ready to get moving? Start off with this 30-minute total-body workout, alternating it or a strength circuit with days on which you do cardiovascular exercise; read the full article for the nuts and bolts.

WARM UP: 10 MINUTES
Step outside and walk for 10 minutes. Stand tall with your shoulders back and down, elbows bent. Roll through your foot, from heel to toe, while keeping your abs pulled in. Or, put on your favorite music and dance around your living room for 10 minutes.

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Squat with Overhead Press (A)

THE MOVES: 15 MINUTES
These exercises will increase strength and stamina.

Holding 3- to 5-pound weights, stand with your feet slightly farther than hip-distance apart. Pull your abs in, draw your shoulders back and down. Bend your knees and lower yourself into a squat, keeping your knees over or behind your toes [A].

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Squat with Overhead Press (B)

Straighten your knees to the starting position as you press your arms overhead [B]. Repeat 10 to 15 times.

Benefits: Strengthens upper and lower body.

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Plié with Lateral Raise (A)

Holding 3- to 5-pound weights, stand with your feet farther than hip-distance apart, toes turned out and arms at your sides. Bend your knees as you squeeze your buttocks and thighs, lowering yourself into a plié [A].

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Plié with Lateral Raise (B)

Straighten your legs as you raise your arms to shoulder height [B]. Return to the starting position. Repeat 10 to 15 times.

Benefits: Strengthens upper body, glutes and legs.

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Opposite Arm/Leg Reach (A)

Get down on your hands and knees, wrists directly under your shoulders. Pull your abs in [A].

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Opposite Arm/Leg Reach (A)

Extend your right arm and left leg until they're parallel to the floor, holding for 1 full breath [B]. Return to the starting position, then extend your left arm and right leg. Do 5 times on each side.

Benefits: Strengthens back and abdominals.

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Baby Push-Up (A)

Get down on your hands and knees, wrists farther than shoulder-width apart, fingers pointing straight ahead. Pull your abs in [A].

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Baby Push-Up (B)

Bend your elbows, lowering your chest toward the floor. Keep your hips lifted [B]. Return to the starting position and repeat 10 to 15 times.

Benefits: Strengthens upper body, abdominals and lower back.

COOL DOWN: 5 MINUTES
Sit on the floor and place the soles of your feet together. Holding on to your ankles, lean forward and round your spine. Hold for 30 seconds, then slowly return to the starting position. Do 3 to 5 times.

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