15-MINUTE WORKOUT: DOUBLE YOUR GAINS
Monday, July 11, 2011
, Posted by Unknown at 9:37 PM
If you want two results from a workout—more muscle and less flab—you need a circuit that forces you to multitask. With this one, you're doing a metabolically demanding move with one part of your body while performing a static dumbbell hold for a common problem area (such as your upper back), says Michael Mejia, M.S., C.S.C.S., founder of B.A.S.E. Sports Conditioning on Long Island, New York. The result: a calorie-torching workout that builds strength where you need it most.
Do This:
Perform 8 to 10 reps of each move, continuing to the next without resting. After completing one circuit, rest for 30 seconds, and then repeat. Do 2 or 3 circuits total.
1 Kneeling overhead stepup
Kneel with your body in a straight line from knees to head, and hold two dumbbells just outside your shoulders. With palms facing each other, press the dumbbells overhead until your arms straighten, and hold that position through each rep. Now place your right foot in front of your body and push yourself up into a standing position. Reverse the movement, and repeat with your left leg. That's 1 rep.
2 Single-arm Swiss-ball chest press with hip raise
Lie with your head and upper back resting firmly on a Swiss ball. Hold a dumbbell at shoulder level in your left hand, your palm facing forward. Bend your knees 90 degrees. Now lift your left foot a few inches off the floor and drop your hips until the top of your lower back is touching the ball. This is the starting position. In one movement, press the dumbbell up until your arm is straight, and raise your hips until your body forms a straight line from your knees to your head. Do all your reps, switch sides, and repeat.
3 Swiss-ball back extension with T-raise hold
Holding a dumbbell in each hand, lie with your chest on a Swiss ball and your arms hanging straight down from your shoulders, palms facing each other. Pull your shoulder blades down and together as you raise your arms to form a T. Hold that position. Without dropping your arms, raise your torso until your body forms a straight line from shoulders to hips. Lower your torso and repeat.
1 Kneeling overhead stepupKneel with your body in a straight line from knees to head, and hold two dumbbells just outside your shoulders. With palms facing each other, press the dumbbells overhead until your arms straighten, and hold that position through each rep. Now place your right foot in front of your body and push yourself up into a standing position. Reverse the movement, and repeat with your left leg. That's 1 rep.
2 Single-arm Swiss-ball chest press with hip raiseLie with your head and upper back resting firmly on a Swiss ball. Hold a dumbbell at shoulder level in your left hand, your palm facing forward. Bend your knees 90 degrees. Now lift your left foot a few inches off the floor and drop your hips until the top of your lower back is touching the ball. This is the starting position. In one movement, press the dumbbell up until your arm is straight, and raise your hips until your body forms a straight line from your knees to your head. Do all your reps, switch sides, and repeat.
3 Swiss-ball back extension with T-raise holdHolding a dumbbell in each hand, lie with your chest on a Swiss ball and your arms hanging straight down from your shoulders, palms facing each other. Pull your shoulder blades down and together as you raise your arms to form a T. Hold that position. Without dropping your arms, raise your torso until your body forms a straight line from shoulders to hips. Lower your torso and repeat.
