Complete this 20-minute circuit three times a week on nonconsecutive days. All you need is a pair of dumbbells (try five to eight pounds) and a stability ball. Go from one exercise to the next without resting in between. When you've completed all eight moves, rest for one to two minutes, then repeat the circuit three more times. (If you're really in a pinch, just do as many sets as you can.)
Reverse Lunge with Rotation and Biceps CurlTargets biceps, core, obliques, quads, hamstrings, and glutes
Hold dumbbells at your sides and stand with your feet hip-width apart (a). Step back with your left foot, and bend both knees to lower your body until your right knee is bent at least 90 degrees. At the same time, rotate your upper body toward your right leg and curl the dumbbells to your chest (b). Reverse the movement by lowering the weights and rotating your chest to face front, then return to standing. That's one rep. Do 15, then repeat on the opposite side.
Deadlift to High PullTargets shoulders, upper back, hamstrings, and glutes
Hold dumbbells in front of you, palms facing your thighs, and stand with your feet hip-width apart, knees slightly bent (a). Keeping your back slightly arched and your core engaged, hinge forward at the hips and slowly lower your torso until it's almost parallel to the floor (b). Pause, then squeeze your glutes and push your hips forward to return to standing, pulling the dumbbells up to your chest by bending your elbows out to the sides and raising your forearms (c). Return to the starting position. That's one rep. Do 15.