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works legs, butt, shoulders, abs Stand with feet shoulder-width apart, holding one end of a dumbbell (use a 10-pound one if you have it) in both hands in front of hips. Squat, lowering dumbbell between legs. Stand up quickly, swinging dumbbell to head height (as shown). Thrust hips forward to power the move. Keep torso tall, abs tight and arms straight throughout. Do 12 reps.
The 23-Minute Lunchtime Workout: Minutes 8 to 15. Move 1: Work butt, thighs and hamstrings with the Air Lunge. Start in a deep forward lunge on right leg, holding a weight in each hand with arms at sides. Press off right heel to jump up (as shown) and switch legs in midair to land with left leg forward for 1 rep; repeat. Do 7 reps. #SelfMagazine
Thigh Thinner- (This is killerly awesome!) Stand with feet hip-width apart, toes out, holding 10-15 pound kettlebell at chest. Lift left heel off floor, then squat (as shown). Return to start. Switch sides; repeat. Continue, alternating sides, for 1 minute.
Fun 30 minute workout: 2/3 cardio and 1/3 arm work. Great for getting in shape for the beach!