DAY 3: Strength Workout B

Equipment needed: a pair of dumbbells (a 40-pound pair for men and a 20-pound pair for women is a good weight to start, but go as light or as heavy as needed); a box, step, or bench; a low bar, TRX, or rings; a chinup bar

Time: 30 minutes

Directions: Perform the following exercises in order, doing one at the top of every minute. If you finish your reps before the end of a minute, use the remaining time as rest. Take the full fifth minute to rest. That's 1 cycle. Do 6 total cycles for a 30-minute workout.

Minute 1: bridge hold progression, 30 seconds

Minute 2: dumbbell alternating stepup, 10 reps (5 per side)

Minute 3: inverted row (progression: chinup), as many reps as possible in 60 seconds

Minute 4: pushup (progression: dip), as many reps as possible in 60 seconds

Minute 5: rest

Tip: For a built-in warmup, use lighter dumbbells during the first one or two cycles.

Tip: Once you hit all of the prescribed reps for the stepup every cycle, increase the weight by 5 to 10 pounds.

Tip: Once you can do 20 or more reps of the inverted row and pushup every cycle, progress to chinups and dips.

Optional muscle-building finisher: 10 minutes of walking lunges