By Jonathan Adkins
The goal Build stronger and leaner muscle and increase overall conditioning
The plan Perform three supersets: one dumbbell exercise immediately followed by another. Count descending repetitions, starting with 15, 12, 10, 8, 6. Weights should increase as reps are lowered.
Time commitment The workout should take no longer than 30 minutes.
Hold a dumbbell in each hand at your side, as if carrying two briefcases. Step to a forward lunge and continue walking, alternating each leg. Keep knees behind toes and chest up, with slight forward lean.
Get into pushup position with one dumbbell in each hand and feet slightly wider than shoulder-width apart. Brace your abs and keep hips from tilting as you row one dumbbell up at a time, with arm tucked next to the ribcage. Pull your elbow as high as you can while squeezing your shoulder blade back. Do not allow your torso to rotate during the movement. Return dumbbell to the floor, alternating right and left sides.
Sit upright with one dumbbell in each hand. With dumbbells in a horizontal position, press them simultaneously up, moving wrists up toward the ceiling to overhead. After a brief pause, lower the weights back down to the starting position and perform the next rep.
Lay on your back with feet on the floor and knees bent at 90 degrees. Place a dumbbell on your hips, above the hip bones. Push through your heels to extend hips vertically, until your thighs and torso create a flat plane, squeezing your glutes. Return to the floor and repeat.
Hold one dumbbell in each hand with a neutral grip, palms facing each other, at your sides. Bend your elbows and raise your arms up to shoulder height, squeezing the biceps. Lower to full extension and perform next rep.