Transform your body with this quick total-body workout

Who's that girl?

Our model, Private Anne-Marie Prophète, has been a member of the Canadian Armed Forces Reserve since 2009. The 25-year-old loves basketball, cycling, running and dancing. She tries to exercise four times a week.

1. Jumping jacks

Stand with feet together, arms at your sides. Jump and spread arms and legs simultaneously, raising arms overhead. Do 2 or 3 sets of 20 to 30 reps.

Perfect your form: Avoid locking knees or elbows.

Dial it down: Slow down.

Amp it up: Do a squat between jumping jacks. 

Before trying any exercises see our disclaimer here.

2. Military squat

Stand with feet hip-width apart, arms at sides. Reach buttocks back as if you’re about to sit in a chair and raise arms to shoulder height. Lower slowly (3 counts). Use explosive power to come up. Do 2 or 3 sets of 12 to 15 reps.

Perfect your form: Bend at hips and knees. Keep knees in line with toes.

Dial it down: Lower down only halfway.

Amp it up: Add a side kick between squats.

3. Front-back lunges

With hands on your hips, take a big step forward with your right leg and lower into a lunge. Return to starting position, then do a back lunge with the same leg. Repeat on other side. Do 2 or 3 sets of 8 to 10 reps per leg.

Perfect your form: Keep front knee in line with ankle. Do the move slowly.

Dial it down: Do only front or back lunges.

Amp it up: Pulse in lunge position for 10 seconds.

4. Forward flexion with 3 arm positions

With feet hip-width apart, tilt torso forward, bending at hips. Raise arms to shoulder height, then point them to the front. Finally, bend elbows back, keeping forearms upright. Hold each position 6 seconds. Repeat 3 times.

Perfect your form: Keep spine in a neutral position throughout the movement.

Dial it down: Hold positions for 3 seconds each.

Amp it up: Hold positions for 10 seconds.

5. Hip rotation

Stand with legs shoulder-width apart, arms at sides. Lift one knee to the side, rotate knee inwards so knee faces forward, then lower foot to floor. Do 2 or 3 sets of 15 reps per leg.

Perfect your form: Keep your back straight and your chin up.

Dial it down: Do fewer repetitions.

Amp it up: Turn foot out and lift arm on the same side above the head.

6. Fast feet

Stand with feet slightly apart, arms active. Quickly take a step forward with the right foot, followed by the left foot. Then reverse motion and repeat. Focus on speed. Do 2 or 3 sets of 30 seconds per foot.

Perfect your form: Run fast, swing arms, chin up.

Dial it down: Reduce your speed.

Amp it up: Increase speed or add an extra set.

7. Plank push-up and inverted V

Start in plank position. Bend elbows and lower torso so upper arms are parallel to floor. Push up into plank. Press into hands and lift hips so body becomes an inverted V. Return to plank. Repeat 10 times.

Perfect your form: Keep abs and glutes engaged to protect the lower back.

Dial it down: Repeat only 5 times.

Amp it up: In the inverted V, lift one leg. Return to plank keeping leg raised.

8. Side plank

Lie on your side, propping body up on one forearm. Place the other hand on hip to maintain balance, keeping legs together, feet flexed. Raise hips off floor so that feet, hips and shoulders form a straight diagonal line. Hold 20 seconds. Repeat on other side.

Perfect your form: Keep your body in a straight line from head to toe.

Dial it down: Hold plank for 10 seconds.

Amp it up: Hold plank for 30 to 60 seconds.

For a full video of this workout click here. See our disclaimer here.