28-DAY C HAL L E NGE

10-MINUTE TONERS

WEEK 1

1. Triceps Dip
Targets: triceps, shoulders
Sit on chair, knees bent,
hands grasping seat. Walk
feet forward until butt is
off seat. Bend elbows,
lowering hips. Press back
up, straightening arms.
Make it easier: Skip dips.
Sit on chair, holding 1
dumbbell in both hands
overhead. Bend elbows,
lowering weight behind
head. Straighten arms,
pressing weight overhead.

2. Knee Push-Up
with Punch
Targets: chest, shoulders,
arms, core
Start in modified push-up
position, knees on floor.
Keeping abs tight, bend
elbows and lower chest
toward floor. Press back
up to start and extend
right arm at shoulder level.
Continue alternating arms
with each rep.
Make it easier: Omit the
punch.

3. Alternating Forward
Lunge with Hammer Curl
Targets: butt, legs, biceps
Stand holding dumbbells
by sides. Step forward with
right leg and slowly lower
into a lunge while curling
weights toward shoulders.
Press into right foot and
return to start, lowering
weights. Alternate front leg
with each rep.
Make it easier: Do lunges
without weights.

POWER MOVE:

4. Split Jump
Targets: butt, legs (and
boosts heart rate!)
Start in a shallow lunge,
right foot 2 to 3 feet in
front of left foot. Jump up
and, while in the air,
scissor-kick so you land
with left leg forward,
immediately lowering into
a shallow lunge. Alternate
front leg with each rep.
Make it easier: Skip jumps;
do alternating lunges.

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28-DAY C HAL L E NGE

10-MINUTE TONERS

WEEK 2

1. Back Toner
Targets: back, core
Lie on back with legs in
tabletop position, holding
dumbbells above chest,
arms straight and in line
with shoulders. Contract
abs while lowering weights
past head, elbows slightly
bent. Keeping abs tight, raise
dumbbells back to ceiling.
Make it easier: Keep feet
flat on floor, knees bent.

2. Roll-Up with Chest Press

Targets: abs, chest,
shoulders
Lie on mat with knees
bent and feet flat, holding
dumbbell with both hands
a few inches above chest,
elbows bent. Slowly roll
up into sit-up position,
straightening arms and
pressing weight forward.
Make it easier: Perform the
move without weight.

3. Triceps Press Back with

Toe-Tap Lunge
Targets: triceps, butt
Stand with feet together,
knees slightly bent, dumbbells curled toward chest.
Tap left foot behind you
while straightening elbows
and extending arms back,
squeezing triceps. Alternate
legs with each rep.
Make it easier: Skip the toe
taps.

POWER MOVE:

4. Squat Jump
Targets: legs, butt (and
boosts heart rate!)
Start in low squat, arms
extended by sides. Jump
up, straightening legs and
lifting feet off the floor
while extending arms
overhead. Land softly,
lowering into next squat.
Make it easier: Do regular
squats instead.

prevention.com/28daychallenge

28-DAY C HAL L E NGE

10-MINUTE TONERS

WEEK 3

1. Cross-Behind Lunge
with Tank-Top Toner
Targets: legs, butt, and
shoulders
Stand with feet hip-width
apart, holding a dumbbell
in each hand, with arms
extended at sides and
palms facing body. Cross
right leg behind left and
bend knees, lowering
body until left thigh is
nearly parallel to floor.
Press into left foot to rise
back to starting position
while lifting arms straight
up until parallel to floor.
Repeat on other side.
Make it easier: Do the
cross-behind lunge
without weights.

2. 3-Point Knee Pushup

Targets: chest, shoulders,
arms, and core
Kneel on a mat. Walk hands
forward into modified
push-up position, with arms
directly under shoulders,
body forming straight
line from head to knees.
Bending elbows, lower
chest until upper arms are
nearly parallel to floor and
simultaneously lift right leg,
squeezing glutes. Press
back to starting position,
straightening arms while
lowering right knee back
to mat. Thats 1 rep. Do
next rep with left leg raised.
Continue alternating legs to
complete the set.
Make it easier: Skip the leg
raise and just do modified
(knee) push-ups.
Challenge yourself: Do the
move on your hands and
toes instead of on your
hands and knees.

3. Knee Tuck
Targets: core, chest, and
shoulders
Start in plank position,
abs tight and shoulders
over wrists. Pull right
knee toward chest while
rounding back slightly,
pulling belly button to
spine. Slowly press right leg
back to start to complete
1 rep. Repeat on left side.
Continue alternating knees
for duration of set.
Make it easier: Start in
plank position, abs tight
and shoulders over wrists.
Pull left knee toward chest
while rounding back slightly,
pulling belly button to spine.
Slowly press left leg back
to start to complete 1 rep.
Repeat on right side. Continue alternating knees for
duration of set.

POWER MOVE:

4. Speed Skater!
Targets: legs, butt (and
boosts heart rate!)
Stand with feet hipwidth apart and arms by
sides. Hop to the right,
landing on right foot
while sweeping left foot
diagonally behind right
leg and swinging left arm
across body and right
arm behind back. Jump
to the left, switching legs
and arms, to complete
1 rep. Continue hopping
from side to side without
pausing for duration of set.
Make it easier: Stand with
feet hip-width apart and
arms by sides. Hop to
left, landing on left foot
while sweeping right foot
diagonally behind left
leg and swinging right
arm across body and left
arm behind back. Jump
to right, switching legs
and arms, to complete
1 rep. Continue hopping
from side to side without
pausing for duration of
set.

prevention.com/28daychallenge

28-DAY C HAL L E NGE

10-MINUTE TONERS

WEEK 4

1. Surrender Overhead
Press
Targets: legs, butt,
shoulders, and core
Kneel on the mat, holding
dumbbells by sides. Step
forward with right leg,
knee bent and foot flat
on floor. Bend elbows and
lift weights to shoulder
height, palms facing body.
Straighten right leg while
stepping left leg forward
and come into standing
position, extending arms
overhead and pressing
weights to ceiling. Lower
weights to shoulder
height, then step back
with left foot, bending
right knee and bringing
left knee to floor. Step
right leg back to return to
starting position, lowering
weights to sides. Thats 1
rep. On next rep, start by
stepping left foot forward.
Continue alternating sides
for duration of set.
Make it easier: Sit in a
chair, holding weights
over shoulders with arms
bent. Stand up and then
press weights overhead,
extending arms. Lower
weights to shoulders,
then sit back in chair to
complete 1 rep.

2. Triceps Press with

Alternating Side Leg Lift
Targets: triceps, thighs, and
butt
Stand with feet hip-width
apart, holding 1 weight in
both hands behind head,
elbows bent and close to
ears. Straighten arms to
lift weight overhead while
lifting right leg out to side.
Bend elbows and lower
weight behind head while
lowering right leg to complete 1 rep. On the next rep,
lift left leg out to the side.
Continue alternating legs
for duration of set.
Make it easier: Stand
with feet hip-width apart,
holding 1 weight in both
hands behind head,
elbows bent and close
to ears. Straighten arms
to lift weight overhead
while lifting left leg out
to side. Bend elbows and
lower weight behind head
while lowering left leg to
complete 1 rep. On next
rep, lift right leg out to side.
Continue alternating legs
for duration of set.

3. Army Crawl on Knees

Targets: core, arms, and
shoulders
Start in a modified plank
position, knees on mat
and wrists directly under
shoulders. Keeping
spine straight and abs
contracted, lower right
forearm to the mat and
then left forearm, coming
into modified forearm plank.
Press right palm into mat,
straightening arm, and
then left, coming back to
starting position. Thats 1
rep. On your next rep, start
by bringing left forearm
to the mat. Continue
alternating lead arms for
each rep for duration of set.
Make it easier: Omit the
crawl and hold a modified
plank for 20 to 30 seconds.
Challenge yourself: Do the
move on your hands and
toes instead of your hands
and knees.

POWER MOVE:

4. Pli Heel Click

Targets: thighs, butt (and
boosts heart rate!)
Stand with feet a few feet
apart and toes slightly
turned out. Bend knees,
lowering torso and keeping back straight. Then
jump up and, while in air,
straighten legs and click
heels together. Land softly
with feet a few feet apart
and toes slightly turned
out, then immediately
lower into your next pli.
Make it easier: Omit the
jump and do a regular pli
squat.

prevention.com/28daychallenge