Friday, February 27, 2009

Try Adding This to Your Workout

I'm always looking for ways to keep my workout varied. This one comes to us compliments of the guys at Men's Health. It's a total body workout that should only take 15 minutes or less, and you can do it when you want to change it up your routine a bit, or add it to the mix once a week or so. These 4 exercises will work every muscle group in a short time. Do them back to back with no rest in between, using the same dumbell (as much weight as you can do and still do the whole workout). Do 3 to 4 sets, resting 2 minutes between sets.

1. Dumbbell Swing

With feet shoulder-width apart, hold a dumbbell at arm's length with both hands.

Squat and bring it between your legs, so your forearms touch your inner thighs.

Then, as you straighten your knees and back, swing it up to slightly above your eyes.

Lower it to the start position and repeat.

Do 10 reps.

2. Squat and Press

With your feet wider than shoulder-width apart and toes pointed slightly out, hold a dumbbell with both hands, keeping arms extended downward.

Squat (don't bend at the waist) until it touches the floor.

In one movement, stand up as you bring it up to your chest and then over your head with arms extended.

Do 10 reps.

3. Row and Twist

Hold a dumbbell in your right hand.

Bending at your waist, assume a bent-over row position—right arm perpendicular to the floor, your left leg staggered forward, and your right leg back.

Pull the dumbbell to your chest and rotate your shoulders to the right.

Do 10 reps.

Switch hands and repeat on the other side.

4. Corkscrew

Assume a squat position, holding a dumbbell with both hands at arm's length to the right of your right ankle.

Push to a standing position, keeping your arms extended and rotating your torso as you bring the dumbbell above your opposite ear.

Then lower it.

That's one rep.

Perform 10 on each side.

Illustrations by Kagan McLeod