Best 10-minute power sculpting workout

Burn calories and build muscle with these double-duty moves

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excercise, fitness, power sculpting

Before you begin: You’ll need dumbbells.

excercise, fitness, power sculpting

1. Lateral leg raise with toe touch
Stand with hands at hip level and left foot raised to the side in the air. Hold for 2 counts, then step your left leg into a deep side lunge, hinging at hips and touching hands to toes. Repeat with your right leg. Do 10 reps each leg.
Perfect your form: Keep back straight and chin up.
Dial it down: Perform the lateral leg raises only.
Amp it up: Pulse 5 to 8 times in the lunge position.

excercise, fitness, power sculpting

2. Triceps dip & kick
Sit on floor with knees bent, arms under shoulders and a dumbbell in each hand. Lift hips off ground, then bend elbows as you raise left leg. Hold for 2 counts. Return to start, and repeat movement with other leg. Do 12 dips, alternating legs each time.
Perfect your form: Avoid shrugging your shoulders.
Dial it down: Do the dips without the leg raise.
Amp it up: Do the move with straight legs.

excercise, fitness, power sculpting

3. Sumo-squat jumps
Start with feet hip-width apart and arms in boxer stance, toes angled out. Lower body into a deep squat, keeping knees stacked above heels. Jump up out of squat, punching arms overhead. Do 12 to 15 reps.
Perfect your form: For good posture, pretend you’re trying to sit in a chair just beyond your reach.
Dial it down: Perform the squat without the jump.
Amp it up: Do 5 jumping jacks between squats.

excercise, fitness, power sculpting


4. Lunging overhead extensions

Start in a forward lunge, holding dumbbells with arms up and bent behind head. Lower into lunge as you straighten arms to the ceiling. Maintain lunge as you lift and lower arms. Do 8 reps, then switch legs and do 8 more.
Perfect your form: Keep elbows tight to your ears.
Dial it down: Do overhead extensions from standing.
Amp it up: Use heavier weights and deepen lunge.

Calorie-burning bonus: Start workout with 60 seconds of box jumps, leaping on and off a bench or other sturdy elevated surface.