There isn’t a woman in the world who doesn’t want to multitask. Women’s Health columnist Amy Dixon created a workout that builds muscle, improves flexibility and melts away stress. These moves roll yoga and strength into one neat package. They’re so effective because every exercise works your entire core and requires balance (thanks to the yoga moves), so your whole body–not just the targeted muscle–works through its full range of motion. Try this yoga workout two nonconsecutive days a week and you’ll notice sleeker definition–and a calmer mindset–within four weeks.
Lateral Bend and Dumbbell ReachWorks core, shoulders, hamstrings, and inner thighs
Grab a pair of 5- to 10-pound dumbbells and stand with your feet about four feet apart. Turn your left foot out 90 degrees. Raise your right arm straight up above your shoulder, palm facing in
(A). Brace your abs and bend to the left, lowering the left dumbbell to your left ankle
(B). Rise back up, keeping your right arm overhead.
Do 12 to 15 reps, and then repeat on the other side. Do three sets, resting for up to 30 seconds between sets
Downward Dog to Press FlowWorks core, shoulders, pecs, lats, back, and hamstrings
Stand several feet behind a Bosu. Bend into downward dog, placing your palms a few inches apart on the dome and lifting your hips toward the ceiling Trainer tip: In downward dog, press your hands and heels down and lift your tailbone up.
(A). Place your right hand a few feet in front of the Bosu and place your right knee on it. Follow with your left hand and left knee
(B). Do a pushup
(C). Step back into downward dog. That’s one rep.
Do two sets of 8 to 10, resting for 30 seconds between sets.
Rock The BoatWorks entire core
Draw your knees toward your chest, lift your head, and grab your legs below the knees
(A). Rock up and balance on your glutes
(B). Keeping your back long and chest lifted, straighten your legs and extend your arms
(C). Hold for three seconds, then tuck in and roll back to start. That’s one rep.
Do three sets of 12 to 15 reps, resting for up to 30 seconds between
Modified Swan Dive and RollWorks back and glutes
Place a weighted bar two feet in front of a Bosu. Lie face down with your hips and belly on the Bosu, feet hip-width apart on the floor. Place your palms on the bar and lift your legs as high as possible. Trainer tip: Keep your neck in line with your spine throughout the move
(A). Slowly roll the bar toward the Bosu as you lower your legs toward the floor.
(B). Roll back to start. That’s one rep.
Do three sets of 12 to 15 reps, resting for up to 30 seconds between sets.
Crescent Lunge and Unilateral RowWorks back, glutes, hamstrings, and quads
Grab an 8- to 12-pound dumbbell in your right hand and stand with your feet together, arms at your sides. Lunge forward with your left leg until your left knee is bent 90 degrees. Lower your torso as close as possible to your left knee as you raise your left arm out to the side to shoulder height, palm down. Allow the dumbbell to hang naturally Trainer tip: Keep your rowing arm close to your side
(A). Row the dumbbell straight up until your right elbow passes your torso
(B). That’s one rep. Continue rowing, without standing up, for 12 to 15 reps. Return to start and repeat on the other side. That’s one set.
Do three sets, resting for up to 30 seconds between sets.
Warrior Three Tricep Extension
Works core, triceps, glutes, hamstrings, and quads
Grab a pair of 5- to 10-pound dumbbells and stand with your feet together, arms at your sides. Rest your right toe on the floor about a foot behind you
(A). Bend forward from the hips and raise your right leg until your body forms a T. Bend your elbows to bring the dumbbells directly under your shoulders, palms facing in
(B). Keeping your upper arms still, extend the dumbbells straight back
(C). Curl them back to your shoulders. That’s one rep.
Do 15 to 20 without lowering your leg. Rest for 30 seconds, then repeat on the other side.
Warrior Two Bicep CurlWorks shoulders, biceps, glutes, hamstrings, and inner and outer thighs
Grab a pair of 5- to 10-pound dumbbells and stand with your feet about four feet apart. Turn your left foot out 90 degrees and, hips and shoulders facing forward; bend your left knee 90 degrees. Extend your arms to shoulder height
(A). With your upper arms parallel to the floor, do a bicep curl, bringing the dumbbells to your shoulders
(B). Slowly re-extend your arms.
Do 15 to 20 reps; rest for 30 seconds and repeat on the other side.