JEN WIDERSTROM’S GET FIT IN A FLASH TOTAL-BODY WORKOUT

HOW IT WORKS

For each exercise, do as many reps as possible in 30 seconds. Complete Sequences 1, 2, and 3 in a row,
doing 3 rounds of each. Rest for 30 seconds after each sequence. Then do 90 seconds of cardio bursts
(running or jogging in place, side shuffles, jumping jacks, jumping rope, etc.)

Sequence 1: SINGLE-ARM DEADLIFT

Do each move for 30 seconds, complete 3 rounds. Finish with 90 seconds of your choice of cardio bursts.

 Stand with feet slightly wider than shoulder-width apart. Grasp a moderately heavy dumbbell in
left hand. Pushing hips back, tap floor with weight.
 Stand up pushing powerfully through both feet; at top of movement transfer weight to your
right hand (not shown).
 Bend knees, pushing hips back as you tap floor again. Continue, alternating sides for 30 seconds.

Sequence 1: L SHOULDER RAISE

 Stand with feet hip-distance apart, holding dumbbells in each hand. Keep core engaged and
knees soft.
 Raise right arm out to right side to shoulder height and left arm forward, creating an L shape
with your arms.
 Lower to start, then switch so left arm is out to side and right arm is forward. Continue for 30
seconds.

Sequence 1: LUNGE ROW

 Stagger legs so left foot is forward and right foot is back, holding dumbbells at sides. Lift right
heel, keeping weight over ball of foot.
 Hinging forward from waist, bend left knee, lowering weights toward floor on both sides of shin
(not shown).
 Pull elbows back past ribs, keeping arms close to body and head in line with spine. Lower
weights and return to starting position. Continue for 30 seconds; switch sides.

Sequence 2: ALTERNATING SNATCH

Do each move for 30 seconds, complete 3 rounds. Finish with 90 seconds of your choice of cardio bursts.

 Stand with feet slightly wider than shoulder-width apart, with a dumbbell on the floor between
your feet. Looking out a few feet in front of you, squat down only as far as it takes to grasp the
handle of the dumbbell with palm facing body.

Sequence 2: Side step with curl

 Stand with feet shoulder-width apart over center of a resistance band, holding handles with
elbows bent 90 degrees, palms up.
 Step left foot out to left side, keeping arms in place with palms up.
 Step back to start and do a biceps curl with both arms.
  Return to start and repeat, stepping right leg out. Continue for 30 seconds, alternating side
 Forcefully stand up, pushing off balls of both feet and generating as much power as you can in
your lower back and glutes; bring elbow up and out to side and straighten arm, lifting the weight
up and above your head.
 Reverse the movement, bringing dumbbell down on same path you brought it up until its back
on the floor. Continue for 30 seconds, then switch arms and repeat.

Sequence 2: TRICEPS T PRESS

 Stand with feet about hip-distance apart, holding band in front of you on the band (not
handles). Using moderate tension, extend both arms out to sides in a T position.
 Keeping band under control, bend right elbow 90 degrees, bringing hand in front of body. Hold 1
count, then extend back to sides. Repeat on left side. Continue for 30 seconds

Sequence 3: pushup hold

 Do each move for 30 seconds, complete 3 rounds. Finish with 90 seconds of your choice of
cardio bursts.
 Begin in a full-pushup position, hands 6 to 8 inches outside shoulders, forming a straight line
from head to heels.
 Bend elbows 90 degrees, keeping abs engaged and head in line with spine. Hold here for 30
seconds.

Sequence 3: KNEE STRIKE

 Lie face up with arms extended overhead and legs extended on floor. Hold a medicine ball
between your hands.
 Keeping elbows out to sides and light pressure on the ball, lift ball over body and left knee over
hip, striking ball to knee.
 Return to starting position and repeat on opposite side. Continue for 30 seconds, alternating
sides.

Sequence 3: BOX JUMP

 Stand a few inches behind a box or bench, feet shoulder distance apart.
 Bend knees, swinging arms behind you, and jump up on top of bench, swinging arms forward
and landing softly with knees slightly bent.
 Step back to start and repeat for 30 seconds. To modify, do squat jumps without the box or
bench.