WEIGHT A MINUTE!
The Fast-Acting
Dumbbells Super-Circuit
Got 15 minutes? Then you can perform a decent total-body dumbbells workout. All you need to do is grab a set of weights and a bench and you’re in business. The following eight exercises hit all the major muscles, and each maneuver is performed for a minute. That gives you time to rest a bit and get set for the next exercise. Use weights you can handle for all the exercises so you don’t have to change to heavier or lighter dumbbells.
Photography by KEITH MUNYAN
THIGHS Front Lunges
Stand grasping dumbbells palms in at sides. Keeping the back straight and head up, proceed to step forward with the right leg, lowering until the thigh is parallel to the floor. Pause, then return to starting position and next step forward with the left leg. Perform alternating repetitions with each leg for a minute.
FOREARMS Palm-Up Wrist Curls
Sit at the end of a bench grasping a dumbbell palm up in the left hand, with the forearm on the thigh. Beginning with the wrist bent down, proceed to curl it as high as possible. Pause, then lower to starting position. Performrepetitions for a minute, then switch the weight to the right hand for another minute.
BICEPS Front Curls
Stand grasping dumbbells at sides. Proceed to curl the right arm up until bicep meets forearm. Pause, then lower to starting position and next curl the left arm up. Perform alternating repetitions for a minute.
OBLIQUES Side Bends
Stand grasping a dumbbell palm in with the left hand, with the right hand on the hip. Proceed to bend to the right, then to the left. Perform repetitions for
a minute.
BACK Single-Arm Rows
Kneel on a flat bench with the left knee, grasping a dumbbell palm in with the right hand. Proceed to pull it up to chest level. Pause, then lower to starting position. Perform repetitions for a minute, then switch the weight to the left hand for another minute’s repetitions.
SHOULDERS Military Presses
Sit grasping dumbbells palms out above shoulders. Proceed to press them overhead. Pause, then lower to starting position. Perform repetitions for a minute.
CHEST Bench Presses
Lie on a flat bench grasping dumbbells palms out by shoulders. Proceed to press weights up to arms’ length. Pause, then lower to starting position. Perform repetitions for a minute.
TRICEPS Overhead Curls
Stand grasping a dumbbell overhead in the left hand. Keeping the upper arm stationary, proceed to curl the weight behind the head. Pause, then return to starting position. Perform repetitions for a minute, then switch the weight to the right hand for another minute.