Your Time: 30 Minutes
– Do these workouts 4 days a week. For example, perform Workout A on Monday and Workout B on Tuesday. Then take Wednesday off. – Repeat A and B on Thursday and Friday respectively. Then take Saturday and Sunday off.
– Start the cycle again the next Monday.
– For each exercise pairing (1A and 1B, for example), alternate back and forth between sets of the two, completing as many sets as possible in 10 minutes and resting only when needed.
– After you finish, rest for 2 to 3 minutes and then move to the next pair. On each, perform only 5 reps per set, but use a weight you can lift 10 times. (The 8- to 12-rep rule is only one of five muscle-building myths holding you back.)
– Increase your rest, if needed, to complete all 5 reps.
Hold a dumbbell vertically next to your chest, with both hands cupping the dumbbell head (left). Your elbows should point towards the floor. Brace your abs, and lower your body as far as you can by pushing your hips back and bending your knees (right). Pause, then push through your heels to return to the starting position.
Grab a chin-up bar with a shoulder-width, underhand grip and hang at arm’s length (left). Then pull your chest to the bar (right). Don’t allow your body to swing as you pull your weight up. Once the top of your chest touches the bar, pause, and slowly lower your body back to the starting position.
2A. Push Press
Stand holding a pair of dumbbells next to your shoulders, with your elbows bent and your palms facing each other (left). Dip your knees, and push up with your legs as you press the dumbbells over your head (right). Keep your upper arms in line with your head as you raise the dumbbells. Then lower them back to the starting position.
2B. Single-arm Dumbbell Row
Place your left hand and knee on a bench and hold a dumbbell in your right hand (left). Let the dumbbell hang straight down from your shoulder. Row the weight by raising your elbow straight up (right). Keep your torso parallel to the floor and your back naturally arched. Lower to the starting position. Do 5 reps, switch sides and repeat.
3A. Alternating Dumbbell Bench Press
Grab a pair of dumbbells and lie on your back on a flat bench, holding the dumbbells over your chest with arms straight (left). Lower one dumbbell to the side of your chest (right), and then press the weight back to the start. Switch arms and repeat. That’s 1 rep.
3B. Jump Squat
Stand as tall as you can with your feet shoulder-width apart, and lower your body as far as you can by pushing your hips and arms back (left). Pause and jump as high as you can (right). Throw your hands into the air explosively to help you jump higher. When you land, immediately squat down and jump again.
Workout A | Workout B