Full Strength

By Naperville Magazine
Appears in the August 2020 issue.

By Luke Davidson

This full-body strength workout is safe, effective, and efficient—nothing crazy, just a series of simple, well-performed exercises to activate and fatigue your muscles, every other day, in 20 minutes or less.

Plan

Remember these key points as you go through the workout, doing one set of each exercise:

• Breathe continuously throughout each set (don’t hold breath).
• Stop if form begins to deteriorate or muscles become fatigued.
• When 12 reps or 120 seconds can be performed, attempt a more challenging exercise variation.
• Each individual repetition should take about 11 seconds to complete (about 5 seconds each direction, with a 1-second pause in transition periods).
• Transition to next exercise as quickly and safely as possible.

Equipment

2 dumbbells (or 2 weighted objects of equal weight)

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Illustrations by Ievgenii Volyk