|Incline Dumbbell Bench Press||5/10|
Two-Arm Dumbbell Row
Don't rest between exercises. After each set of rows, run in place or jump rope at high intensity for 30 seconds.
Follow us on
for a chance to win this product!
|Dumbbell Walking Lunge
Dumbbell Romanian Deadlift
Single-Leg Calf Raise
Rest no longer than 30 seconds between sets of lunges. Move from the Romanian deadlift to your calf raises without rest.
You don't need to bury yourself under a bending barbell at the squat rack to get an effective leg workout. New research shows that muscle growth is just as good at 30 reps as it is at 6-8 reps, provided that sets are taken to failure. For this workout, you'll start with the dumbbell walking lunge, taking 30 total steps. This exercise places a heavy burden on your quads and glutes, just like the squat, but a recent study showed that the lunge might be more effective for building hamstring strength. Next, you'll move to the dumbbell Romanian deadlift, targeting the glute-ham tie-in and fortifying your posterior chain which is crucial to nearly every lift you do, not to mention your long-term lower back health. RDL's are supersetted with single-leg calf raises. Just pick a short step to do these on so that your gastrocs get a good stretch at the bottom and focus on a strong contraction at the top on every rep.
|Birdpicker||10 (each leg)|
Go through the entire circuit as many times as possible, without rest, in 15 minutes.
Can't make it to the gym at all? Don't feel bad. If you have a pull-up/dip tower at home, you can still get a good full-body workout in with this fast-paced bodyweight session. Here, you'll focus on major muscle groups while keeping the pace quick. You'll start each circuit with five pull-ups. If you're accomplished on the bar, then this will help you reinforce good form and you can focus on a long stretch and a strong peak contraction at the top. If pull-ups are not your strong suit, getting five good reps in is a good starting point. Do them one at a time if necessary. Follow your pull-ups with dips to shift the muscular emphasis. Then it's on to jump squats, where you'll power yourself up off the ground as high as possible on each rep, landing softly before descending into a deep squat and repeating. Birdpickers, which are akin to a one-legged Romanian deadlift done without weight, zero in your hamstrings. Finish the lineup with double crunches to hit your abs from top to bottom, then head back to the bar. Repeat as many times as you can in 15 minutes and strive, each time, to do more total rounds.