Workout 3
How to Get It Done
Do the two exercises in Group 1 as a superset, completing the first exercise, followed immediately by the second.
Use a weight you can lift at most 10 times and do five reps. (That’s one set.) Do as many reps as you can in 15 minutes. After each superset, rest only as long as you need.
Repeat the procedure for Group 2.
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| Group 1 - Dumbbell Bench Press |
| muscles worked: chest, shoulders, triceps |
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» Grab a pair of dumbbells and lie on your back on a flat bench, holding the dumbbells over your chest. |
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» Lower the dumbbells toward the sides of your chest, pause, then push them back to the starting position by pressing them up and together. |
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| Dumbbell Alternating Lunge |
| muscles worked: quadriceps, glutes, hamstrings |
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» Grab a pair of dumbbells and hold them at your sides. Stand with your feet shoulder-width apart. |
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» Take a step forward with your non-dominant leg (your left if you’re right-handed) and lower your body until your front knee is bent 90 degrees and your rear knee nearly touches the floor. Your front lower leg should be perpendicular to the floor and your torso upright.
» Push yourself back up to the starting position as quickly as you can and repeat with your dominant leg. That’s one repetition. |
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