**FYI** Quickie workouts will be 20 minutes or less

Estimated Time: 15 minutes

Every exercise targets certain parts of your body—but if you tweak a move just right, you can build other muscles at the same time. This workout, designed by Craig Ballantyne, does that by challenging your core, chest, back, arms, and shoulders. Perform it as a circuit with no breaks between moves; then rest for 1 minute and repeat two more times.

Chin Up + Knee Raise

Hang from a chinup bar using a shoulder-width, underhand grip. Pull your chest to the bar while also raising your knees to your chest. Pause, and slowly lower your body while also lowering your knees. If you can’t complete a chinup, simply raise your knees while hanging from the bar. Complete 10 reps, or as many as you can.

Standing Single-Arm Shoulder Press

Stand holding a dumbbell just outside your shoulder, with your palm facing you. Set your feet shoulder-width apart and keep your knees slightly bent. Raise the weight until your arm is completely straight, and then lower it to the starting position. Do 10 repetitions with each arm.

Pushup + Row

Start in a pushup position as you grip a pair of hex dumbbells placed shoulder-width apart, your palms facing in. Lower your body, pause, and push yourself back up. Now pull the dumbbell in your right hand straight up to the side of your chest. Pause, and lower it. Repeat the move with your left arm. That’s 1 rep. Do 10.

Lying Tricep Extension

Lie faceup on a bench with your feet flat on the floor. Hold a pair of dumbbells at arm’s length above your head, your palms facing each other. Without moving your upper arms, bend your elbows to lower the weights until your forearms are past parallel to the floor. Pause; lift back to the starting position. Do 12 reps

(side-note) 

I think this may be better achieved if performed while standing, same stance as the “single-arm should press” just drop the weight behind your head (keeping your elbow straight) I feel this works your core a bit more and doesn’t put unnecessary strain on your shoulders.

Plank

This is how I end all my ab workouts - Go into a pushup position and drop just your top half onto you elbows. Keeping your body as straight as possible and hold for 60 secs (or as long as you can). Do this 3 times.