9 Quick healthy cooking tips
Day 01: Upper-Body Circuit
For both moves: Do 16 reps, then do 8 more with a balance challenge (knee lifts for Move 1; rear leg lifts for Move 2). Choose a weight that you can lift with good form for the recommended number of reps. If the last few reps don't feel hard, pick a heavier weight.
1. Arm Arc Stand with feet hip-width apart, arms at sides, holding a dumbbell in each hand. Raise arms out to sides to shoulder height (not shown). Bend elbows so arms form a goalpost. Press dumbbells up overhead. Reverse actions to lower weights.
2. Row With Rear Fly Hold dumbbell in right hand, arm extended below shoulder. Lunge with left leg bent, right one straight behind you. Rest left hand on left thigh. Bend right elbow and pull dumbbell toward hip. Slowly lower. Then raise right arm out to side to shoulder height. Slowly lower. (Do opposite arm next round.)
3. Power Drill (30 seconds): Jumping Jacks For less impact, you can alternate stepping out to sides.
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Day 02: Lower-Body Circuit
For both moves: Do 8 slow reps (2 counts down, 2 up) per leg, alternating sides. Next, hold and pulse (up and down 2 to 3 inches) 3 times. Do 4 sets per leg. Then do 8 fast reps per leg, alternating.
1. Side-Step Squat Hold dumbbells in front of chest. Step right foot to side, wider than shoulder width. Bend hips and knees; sit back, knees behind toes. Stand, bringing feet together. Repeat stepping with left foot.
2. Curtsy Lunge Hold a dumbbell in each hand at sides. Cross right leg 2 to 3 feet behind left leg. Bend knees and lower until left thigh is almost parallel to ground. Keep front knee behind toes. Return to start and repeat with left leg.
3. Power Drill (30 seconds): Split Jump Hop, scissoring legs forward and back. Arms swing in opposition.
