The Power, Plyo, Plank Workout


Total-body workouts get it done, plain and simple. If that’s what you need with your time-crunched schedule, try this routine that melds strength training, cardio-boosting plyometrics and core-loving planks. It’s a little booty-centric, too. You’re welcome. Ebony Qualls, a professional belly dance artist in Washington, DC, models the moves for you.

What you need: A set of dumbbells. Please complete 10 reps of each exercise in order and repeat for 4 rounds. Keep your rest time as brief as possible. Check out the video and photo demonstrations for proper form. Then get moving!

Dumbbell Thruster

Start by holding two dumbbells at your shoulders in a squat position. Then, in one fluid movement, push up your body and weights to do a shoulder press, keeping palms facing inward. Return to your squat position and repeat for 1o reps. Muscles worked: Glutes, quadriceps, shoulders



Begin in a lunge position with right leg to the front. Take a leap out of your lunge and jump into a squat position. Now you high you leap during the transition is your call. The higher you jump, the better the calorie burn. From the squat position, jump into a lunge, but using the left leg. So, it’s lunge right leg, squat, lunge left leg. That’s one rep! Hit 10. Muscles worked: Glutes, hamstrings, quadriceps


Shoulder-Tap Plank

shoulder tap plank

Time to work your core. Start in a perfect plank position. Modify this by setting your knees on the floor. Either way, keep your ab muscles tight and your body still with this isometric exercise. Now, breathe and tap each shoulder to make one rep. Repeat for 10 reps, or 20 total shoulder taps. Muscles worked: Abdominals, shoulders, back and quadriceps.


Curtsy Lunge Bicep Curl

Curtsy Lunge Bicep Curls

Grab your dumbbells again! Your starting position is with the weights to your side, feet shoulder-width apart. Take a big, diagonal step back with your left leg into a curtsy lunge. Perform a hammer bicep curl at the same time. Return to start and repeat that move with the right leg behind this time. That would be one rep. Give us 10. Muscles worked: Glutes, biceps, quadriceps and hamstrings.

Lunge Hops

Lunge Hops

Your plyo move begins in a lunge position. Make sure the thigh of your front leg is parallel with the floor. Next, you’ll explode up by bringing that back leg up into a single-leg hop. It’s a test of balance, too, so practice that landing. Repeat 10 times on each leg. Muscles worked: Glutes, quadriceps


Plank Leg Lifts

Plank Leg Lifts


Get back to that plank position. This time, you’ll alternate lifting your back leg. A lift of each leg equals one rep. Breathe and give us 10 reps. Muscles worked: Abdominals, glutes, quadriceps, and back

Stiff-legged Deadlift with Row

deadlift back row

Start by standing up tall and holding two weights in front of your thighs. Hinge at your hips, keep a flat back and lower the weights toward your feet. You should feel a stretch in your hamstrings. Now, raise your torso just slightly. Pull your dumbbells back and squeeze your shoulder blades to perform a row. Maintain a straight back for the entire move. Muscles worked: Hamstrings, glutes, back


Squat Jumps

jump lunges

Begin in a squat position, booty down and back straight. Then in one explosive move, jump as high as you can! Land as softly as you can from the ball of your feet to the heel. Repeat that 10 times. Muscles worked: Glutes, quadriceps


Slow Mountain Climbers

mountain climberStart in a plank position and keep your core tight. With a slow tempo, alternate drawing each knee in toward your chest. That’s one rep. Repeat 10 times with each leg. Muscles worked: Abdominals, shoulders, hips
If you’ve completed at least three rounds, then you’re done sister! If you didn’t get through them all, that’s OK. Keep trying this routine until you get stronger and can complete all three rounds in the shortest amount of time.


Photos by Alyscia Cunningham Photography


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