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Need a quick burn before you jump on those conference calls for the day? I know I do! Here’s a twist on one of our favorite and most popular workouts that incorporates biceps, chest, and triceps. It’s a quick full body routine that offers both upper and lower half movements to help your entire body feel energized and firm for the rest of the day. Make sure you move quickly between each exercise to keep your heart rate up and push yourself to complete the workout in 30 minutes.

Equipment: Kettlebell and medium-weight dumbbells

Length of workout: About 30 minutes

Warm up: Complete 20 kettlebell swings

Upper half work: Complete three sets of 15-20 repetitions of each exercise

Chest press

Bicep hammer curl

Tricep overhead extension

Crunches: 30 repetitions

Bottom half work: Complete three sets of 15-20 repetitions each

Curtsy lunge (15-20 repetitions each leg) with kettlebell in hand

Squat-dead lift combination with kettlebell in hand

Stationary single leg lunge (15-20 repetitions each leg) with overhead shoulder press (the single arm that presses up is the one on the side of the stationary, supporting leg; press up to work the shoulder at the same time that you rise up from the lunge)

Bonus: End with 25 chest pullovers. Don’t forget to tighten your core during this move to maximize your upper half work!

Looking for more at home workouts? Head on over to our SHOP tab, and purchase a week’s worth of customized workout routines for yourself or as a gift for a family member or friend. Stay active and healthy, everyone!

First image above: Shutterstock.

After several months of work travel, I became acquainted with various types of gyms and workout spaces at the hotels where I stayed. Some, of course, were better equipped than others with gym toys. Where equipment was scarce, I made up my own workouts to target those areas that don't always get our attention. While my personal training studies have taught me that spot reduction is not effective, it is important not to forget the smaller muscles that help us maintain correct posture. This workout does just that by focusing on glutes, core, and calves. Feel the burn, and enjoy!

Instructions: Complete 12 repetitions of each exercise (except where indicated), and repeat each block of work three times. For single-leg exercises, complete 12 repetitions on each leg. If you do not have any of the equipment listed below, feel free to improvise by mixing and matching the exercises with whatever you do have. You can, of course, always use body weight.

Warm up: Five-minute walk on the treadmill on an incline (complete once).

First block:

Weighted lunges with weight plate (recommendation: a medium-sized weight plate) (12 each leg) (glutes, core)

Reverse crunch (abs)

Weighted calf raises with kettlebell or dumbbell (calves, core)

Second block:

Single-leg hip raises on floor (12 each leg) (glutes, core)

Kettlebell swing (glutes, core, calves)

Single leg calf raise with weight plate (tuck the free leg behind the one you are standing on, and hold the weight plate in the arm opposite the leg you are standing on to increase the challenge of stability to your core) (12 each leg) (calves, core)

Abdominal crunches (abs)

Third block:

Step ups on bench (12 each leg) (glutes, calves)

Oblique ab crunches / bicycle crunches (12 each side) (abs)

Single leg deadlift with heavy weight plate or two heavy dumbbells (12 each leg) (glutes, core, calves)

Calf extensions on leg press machine (calves)

First image above: Shutterstock.