Chapter 13

Glow15 Workouts

HIIT and RET

All the following workouts can be done at home or in a gym.

There is no need to purchase any additional equipment.

Each workout is 30 minutes long and can be modified for beginner and advanced fitness levels.

High-Intensity Interval Training (HIIT) Workouts

Option 1: On the Glow with HIIT (30 Minutes)

Choose whatever cardiovascular activity you like:

For Beginners

For Intermediate Levels

  • 0 to 5 minutes: Warm up doing your chosen cardiovascular activity (perceived effort of 3 to 4 on a scale of 1 to 10).
  • 6 to 25 minutes: Do 1 minute of hard effort (8 or 9 on the scale), followed by 45 seconds of lighter effort (4 or 5 on the scale).
  • 26 to 30 minutes: Cool down (about 3 on the scale).

For Advanced Levels

  • 0 to 5 minutes: Warm up doing your chosen cardiovascular activity (perceived effort of 3 to 4 on a scale of 1 to 10).
  • 6 to 25 minutes: Do 2 minutes of hard effort (7 or 8 on the scale), followed by 45 seconds of lighter effort (4 or 5 on the scale).
  • 26 to 30 minutes: Cool down (about 3 on the scale).

Alternatively, try a modified Tabata, which is normally defined as 8 rounds of HIIT with 20 seconds on and 10 seconds off, pushing your body to its limit:

  • 20 seconds on (perceived 10 on the scale) and 10 seconds easy (4 or 5 on the scale). Perform continuously for 4 minutes (8 sets of 30-second intervals).
  • Recover at an easy pace for 5 minutes (4 or 5 on the scale).
  • Repeat 3 times.
  • Cool down for 3 minutes.

Option 2: Get Glowing with HIIT (30 Minutes)

For Beginners

Do each of the following exercises. Work for 30 seconds, then rest for 10 seconds before moving to the next exercise on the list. Cycle through each exercise three times.

For Intermediate and Advanced Levels

Increase the exercise duration and decrease the rest time between exercises. The more advanced you are, the more you can also increase the sets of total exercises.

High to Low Plank Holds Get in plank position—hands and toes on the ground, back straight, as if you were doing a push-up. Lower your right arm so that your forearm is on the ground, then your left. Now return to the up position, right arm first. Continue alternating arms for the 30 seconds.

Jump Squats Stand with your feet shoulder-width apart. Squat down, thrusting your butt backward so your thighs are about parallel to the ground. As you return to the standing position, add a jump. When you land, go back into the squat. Repeat for 30 seconds.

Burpees From a standing position, squat down and place your hands on the floor. Thrust your feet backward so you end up in the “up” push-up position. Do one push-up, then thrust your feet forward to the squat position. Stand and jump. Repeat. If this move is too difficult, substitute another set of High Knees.

Jumping Lunges Stand with one foot forward in the lunge position. Lower your body so that your front thigh is parallel to the ground. As you rise back up, jump and switch the position of your legs so the other leg is in front. Repeat. If this move is too difficult, do regular lunges, alternating legs, without the jump.

Mountain Climbers Get into the “up” push-up position. Keeping your back straight, thrust one foot forward and then the other (like you’re running in place, while keeping your hands on the ground).

High Knees Stand in place, then start running in place, trying to get your knees high as you pump your arms.

V-Ups Lie flat on your back. With your arms over your head, crunch your abs to bring your straight legs and straight arms together above you.

Resistance Exercise Training (RET) Workouts

Option 1: Glow Stronger with RET (30 Minutes)

Each exercise is a compound exercise, meaning it targets multiple muscle groups. Do 3 sets of 15 repetitions each. Rest for 30 to 60 seconds between each set.

For Beginners

Practice the movement to have perfect form using only your body weight.

For Intermediate and Advanced Levels

Add weight, in the form of dumbbells or even household items like a gallon jug of water or a bag of rice. Start with the smallest weight and work your way up. Advanced levels can use 5- to 10-pound weights.

Squat to Overhead Press Stand with your feet shoulder-width apart, holding a weight in each hand. Squat so your thighs are parallel to the ground. As you stand back up, press the weights directly over your head. Return the weights to your side before you return to a squat.

Step-Up with Bicep Curl Stand in front of a small step or bench, holding a weight in each hand. Step up with your right leg while raising your left leg as if taking a step. Curl both weights from your side (your hands should end up at shoulder level). Step back down and repeat with your left foot.

Single-Leg Bent-Over Row Stand on one leg, hinging at the hip so you’re bent over and your back is at about a 45-degree angle. Holding a weight in each hand, row the weights from a down position up to your side (your elbows will be pointing toward the ceiling). Do half the reps on one leg, half the reps on the other.

Sumo Deadlift High Pull Stand with your feet wider than shoulder width and your toes pointed out. Hold the weights close together as your squat down, letting the weights nearly touch the floor. As you stand back up, pull the weights up toward your chin in one motion.

Shoulder Tap Push-Ups Get in push-up position (your knees can be on the ground). Do one push-up. When you’re back up, touch your right shoulder with your left hand and then your left shoulder with your right hand. That’s one.

Option 2: YoGlow with RET (30 Minutes)

In this yoga-style strength training workout, aim for 3 sets of each yoga pose with weights.

For Beginners

Practice the movement to have perfect form using only your body weight.

For Intermediate and Advanced Levels

Begin this workout with 2-pound weights and work up. Exceeding 8 pounds is not recommended.

Mountain Pose + Lunge Start in Mountain Pose (Tadasana), holding a weight in each hand. Inhale, and as you exhale, step forward with one foot into a lunge. Make sure to keep your front bent knee over your ankle. You can bend your back knee and lift your heel. To aid in balance, step forward and slightly outside of center. Inhale, and as you exhale, step back into Mountain pose. Repeat with the other leg. One set is 5 lunges on each side, for a total of 10 lunges.

Warrior I + Upright Row Holding Dumbbells Keep one foot flat on the floor with toes pointed out at an angle. Step your other foot out into a lunge, bending your knee. This is Warrior I. Hold a weight in each hand. Bend at your hips, keeping your back as flat as possible, and lower your chest toward your knee. Next, bend your elbows and lift the weights to your torso, making sure to pull your shoulder blades together. Lower the weights. Repeat for 5 reps, then switch legs and do 5 more on the other side.

Warrior II + Bicep Curl From Warrior I, with weights in your hands, separate your legs farther to about 4 feet apart and rotate your back foot so it is parallel to the wall behind you. Keep your hips, head, and other foot pointed forward. Bend your front leg so your knee is over your ankle. Next, raise and extend both arms—one in front of you, holding the weight with your palm facing the ceiling, and one behind you with your palm facing the floor. Inhale as you keep your front arm stable and extended, while bending the back elbow, curling the weight toward your shoulder. Exhale and extend both arms. Inhale and curl your front arm while leaving your back arm extended. Exhale and extend both arms. Inhale once more and curl both arms. Exhale and slowly return to starting position. Repeat on the opposite side.

Warrior III + Tricep Kick-Backs Start in Warrior I, with weights in your hands. Be sure to keep your toes about 3 feet apart, with your back leg slightly angled and your front leg bent. Lower your chest toward the floor while straightening your front leg. Keep your arms as straight as possible. Your back leg should start to rise as you bend forward. Don’t force it. Just lift as high as is comfortable for you. As your back leg lifts, extend your arms forward. Try to engage your core muscles to keep your back flat. Once you are stable, bring both of your arms back, in line with your torso (so your hands and feet are now all in back of your head). Now lift your arms up. This can be a very small move. Make sure to squeeze your shoulder blades together and tighten your abs. Press into your standing leg for stability. Carefully return to Warrior I. Repeat for 5 reps, then switch legs and do 5 more on the other side.

Note for beginners: You can do one arm at a time, keeping the other forward and resting on a chair for a balance.

Plank Extension with Weights With a dumbbell in each hand, start in plank position, either on your knees or with legs extended, making sure your arms are parallel, your hands are shoulder-width apart, and your feet are hip-width apart. Keep your head in line with your neck, looking forward, with your eyes slightly down. Tighten your core and lift into a push-up position. Extend one arm and lift it in front of you as high as you are comfortably able. Bring your arm back to plank position. Repeat for 4 reps and switch sides. For added support, keep your feet or knees slightly wider than hip-width apart.