Explore routines.

Four short dumbbell blocks, from heavy and powerful to fast and breathless. About 7 minutes with one pair of dumbbells. Pick a weight you can move cleanly for every rep, and drop it rather than rush. 🎥 Video: Ultimate Full-Body Dumbbell Workout | Andy Speer by Bodybuilding.com

1. Strength & power complex · 1.2 minutes
2. Hypertrophy series · 1.4 minutes
3. Core series · 1.9 minutes
4. Conditioning complex · 2.3 minutes

A 15-minute Pilates sequence that uses a wall for support and resistance. Lie with your hips about a shin's length from the wall to begin.

1. Wall roll-down · 60 seconds
2. Wall squat with arm raises · 60 seconds
3. Wall bridge · 60 seconds
4. Single-leg wall bridge, left · 45 seconds
5. Single-leg wall bridge, right · 45 seconds
6. Wall tabletop toe taps · 60 seconds
7. Wall leg circles, left · 45 seconds
8. Wall leg circles, right · 45 seconds
9. Legs up the wall · 2 minutes

The classic Pilates abdominal series, flowing from one exercise to the next, for 2 rounds. Keep your head and shoulders curled up throughout, your lower back anchored to the mat, and breathe out on the effort.

1. Single leg stretch · 45 seconds
2. Double leg stretch · 45 seconds
3. Single straight leg stretch · 45 seconds
4. Double straight leg lower-lift · 45 seconds
5. Criss-cross · 45 seconds
6. Rest · 30 seconds

Repeats for 2 rounds

Hard climbing and easy descents on a flight of stairs, for 6 rounds. Use a long staircase or a stadium. Warm up with a few minutes of walking first. Always walk down, never run.

1. Climb · 60 seconds
2. Walk down · 60 seconds

Repeats for 6 rounds

Strength training in disguise: hard efforts up a hill, recovering on the way down, for 8 rounds. Find a moderate hill that takes about a minute to climb. Jog for 10 minutes to warm up first, and finish with an easy 10.

1. Run uphill · 60 seconds
2. Recover downhill · 1.5 minutes

Repeats for 8 rounds

A big jump in week four, with five-minute runs, for 2 rounds. Warm up with a brisk 5-minute walk. If it's too much, repeat week three first: there's no rush.

1. Jog · 3 minutes
2. Walk · 1.5 minutes
3. Jog · 5 minutes
4. Walk · 2.5 minutes

Repeats for 2 rounds

The run that should make up most of your week: easy, steady and conversational. If you can't speak in full sentences, slow down. Easy days are what make hard days possible.

1. Brisk walk · 5 minutes
2. Easy run · 30 minutes
3. Walk · 5 minutes
4. Calf and quad stretch

Twenty minutes of kettlebell work, every minute on the minute, for 5 rounds. Do the reps at the top of each minute, then rest until the next one.

1. Minute 1: Swings · 60 seconds
2. Minute 2: Goblet squats · 60 seconds
3. Minute 3: Push-ups · 60 seconds
4. Minute 4: Halos and rest · 60 seconds

Repeats for 5 rounds

Squat, swing, press and row with a single kettlebell, for 4 rounds. Warm up with a few halos and bodyweight squats first.

1. Goblet squat
2. Two-hand swings
3. Single-arm press, left
4. Single-arm press, right
5. Single-arm row
6. Round rest · 60 seconds

Repeats for 4 rounds

Ten minutes of the king of kettlebell moves, for 10 rounds. It's a hinge, not a squat: snap your hips forward and let the bell float to chest height. Start around 12–16kg.

1. Two-hand swings · 30 seconds
2. Rest · 30 seconds

Repeats for 10 rounds

Five moves, a minute each, with no rest. Tack it on to the end of any workout.

1. Crunches · 60 seconds
2. Lying leg raises · 60 seconds
3. Forearm plank · 60 seconds
4. Side plank hip dips · 60 seconds
5. Mountain climbers · 60 seconds

Four core moves that hit every angle, for 3 rounds. Keep your lower back pressed into the floor on the lying-down moves.

1. Dead bugs · 40 seconds
2. Rest · 20 seconds
3. Bicycle crunches · 40 seconds
4. Rest · 20 seconds
5. Hollow hold · 30 seconds
6. Rest · 20 seconds
7. Russian twists · 40 seconds
8. Round rest · 60 seconds

Repeats for 3 rounds

Toned arms and shoulders with light weights and slow control, for 2 rounds. Use 0.5–2kg dumbbells or water bottles. Stand in Pilates stance: heels together, toes apart, core drawn in.

1. Biceps curls · 45 seconds
2. Chest expansion · 45 seconds
3. Hug a tree · 45 seconds
4. Zip-up · 45 seconds
5. Arm circles · 45 seconds
6. Rest · 30 seconds

Repeats for 2 rounds

Wake up stiff joints in about 8 minutes, for 2 rounds. A good way to start the day before coffee.

1. Cat-cow · 45 seconds
2. World's greatest stretch, left · 30 seconds
3. World's greatest stretch, right · 30 seconds
4. Leg swings · 60 seconds
5. Squat to stand · 45 seconds
6. Arm circles · 30 seconds

Repeats for 2 rounds

A floor sequence to free up tight hips. About 12 minutes. Great after running or a day at a desk. Ease into each position and breathe into the stretch.

1. 90/90 hip switches · 60 seconds
2. Pigeon pose, left · 1.5 minutes
3. Pigeon pose, right · 1.5 minutes
4. Frog stretch · 60 seconds
5. Deep squat hold · 60 seconds
6. Couch stretch, left · 60 seconds
7. Couch stretch, right · 60 seconds
8. Happy baby · 60 seconds