Do the 10-minute program, and add on this 10-minute routine. Repeat the full circuit twice more. You'll need 3- to 8-pound weights.

Bicep Curls

Stand with feet hip-distance apart. Grab weights and keep elbows close to body. Turn palms up, and bend elbows to raise weights to shoulder height. Lower back down. Do 12 to 15 reps.

Plus:
10 Minute Workout Routine
30 Minute Workout Routine

Sumo Squats

Holding a weight, stand with legs slightly wider than shoulder-distance apart, toes out. (If you don't have a kettlebell, as shown, hold a barbell in each hand.) With chest lifted, bend knees and stick bottom out as if sitting in a chair; lower until knees are 90 degrees; push back up. Do 12 to 15 reps.

Plus:
10 Minute Workout Routine
30 Minute Workout Routine

One-Arm Rows

Holding a weight in left hand, place right foot on a step, and lean over from your waist; place right hand on right knee. Straighten left arm, then pull elbow toward the ceiling, keeping back straight and elbow close to body. Do 10 to 12 reps, then switch sides.

Plus:
10 Minute Workout Routine
30 Minute Workout Routine

Intermediate Crunches

Lie on back, with knees tucked into chest, feet off the floor. Clasp hands behind head, with elbows to the side. Lift chin and chest skyward, while tightening abdominals. Release. Do 10 to 12 reps.

Plus:
10 Minute Workout Routine
30 Minute Workout Routine