Life Fit

One Arm Swing
Begin holding a kettlebell in the right hand, feet hip-distance apart.
Bend the knees and tip from the hips as you take the weight down and back between the legs.
Thrust the hips up as you swing the weight to about shoulder level, keeping the left arm out for balance and stability.
Practice a few swings, taking the weight higher each time until you can get it to shoulder level.
Complete 8 reps and switch arms.

Reverse Lunge
Stand with feet together, weights in hand. Step back about 3 feet with the right foot and bend knees into a lunge, keeping both knees at 90-degree angles and the front knee behind the toe. Push through the heels to lift back up, bringing the foot back to start.
Repeat for 12 reps and switch sides.

Repeat this superset 2-3 times or move on to the next superset.
Superset 3: Plie Squat
Stand with feet wide, toes out at an angle, medium-heavy weights on the upper thighs. Keeping knees in line with your toes, lower into a squat, focusing on the inner thighs. Keep knees in line with toes.

Repeat for 16 reps.

In an ideal world, you would have all the time in the world to do cardio and strength workouts separately. In the real world, you're lucky if you can fit in exercise at all.1 One way to do that is to combine cardio and strength together in the same workout.
This workout is just one way to set up a cardio/strength routine, starting with about 30 minutes of interval training on any machine followed by a series of high-intensity strength exercises2 that will hit every muscle in the body. You'll do a circuit of those exercises once for a 45-minute workout or, if you want a full hour, repeat the circuit one time. This is a tough workout, so be sure to modify any exercises that cause pain or discomfort3 and see your doctor if you have any medical conditions or illnesses. Begin with a dynamic warm-up that incorporates lateral and/or rotational movements.4

1 Minute Jump Rope - Speed Interval
For your last jump rope minute, go as fast as you can. Leave nothing on the table because this is your last cardio. Go!
1 Minute Triceps Kickbacks
Stand with feet hip-width apart and bend at the waist until back is parallel to floor holding your light or medium weights. Pull the elbows up next to torso. Keeping elbows static, extend the arms out behind you, contracting triceps. Lower and repeat for 60 seconds.
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