The 21-Minute Workout

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That New Year’s fitness resolution sounds impressive right now; what’s stopping you from achieving it? Yeah, Branden Collinsworth calls your bluff. The local fitness guru ( and co-founder of the Jump for Joy Foundation (a nonprofit that fights childhood obesity) knows your type—good intentions; not-so-good follow-through—and so he offers his home remedy, one that ensures you stick to your word this time. Set aside 21 minutes three times a week for this workout, which is seven moves, three one-minute rounds each. The only requirement is a positive attitude. Ready, set, let’s do this …

Calf-raise Squats (For glutes, calves, quads.)

Stand with feet shoulder-width apart. Squat, bending knees 90 degrees, bringing quads parallel to the ground. While keeping knees behind toes, back flat and arms extended in front, do five little squat pumps. After fifth pump, stand up as quick as you can into a calf raise and drop right back down to starting position.

Russian Twist With Leg Extensions/Jab (For core, hip flexors.)

Sit on floor and lean back at a 45-degree angle with knees bent and feet elevated 6 inches above ground. Extend right foot and throw a left jab simultaneously, cross body. Bring leg and fist back in and switch sides.

Burpees (For full body.)

From standing position, drop hands to ground and jump feet back so that you’re in push-up position. Jump feet back in to meet hands and stand up. (Advanced: Do a push-up while you’re down there and add a hop as you stand.)

Mountain Climbers (For abs, shoulders, arms, core.)

Begin in push-up position, with hips and shoulders aligned. With your legs extended shoulder-width apart, brace abs while bringing right knee in to chest. As right knee goes back to starting position, bring left knee to chest.

Single-leg Hip Raise (For core, glutes, hamstrings, lower back.)

Lie on your back, with knees bent at a 90-degree angle and feet flat on the ground. Lift left leg straight up in the air, raising hips as high as you can. Return to starting position and repeat for 30 seconds, then switch legs.

Raise-the-Roof Push-ups (For arms, shoulders.)

In push-up position with shoulders directly above wrists, lower chest to the floor and “raise the roof” by releasing hands straight out, overhead. Complete movement by returning hands and body to push-up position. (Beginners can use their knees during the push-up portion.)

branden3.jpgReverse Snow Angels (For lower back, shoulders, glutes.)

Lying on your stomach, lift hands, feet and thighs off the ground. Simultaneously open and close legs, just like a snow angel.