Bring some new heat to your total-body workouts with this quick-hit routine to train your arms, legs, and even your chest.

Your challenge today: Six back-to-back rounds of reverse lunges, dumbbell speed curls, dumbbell skull crushers, and maximum-effort 1 1/2 close-grip pushups to pump up your biceps, triceps, quads, and hamstrings. Your muscles will hate you while you're doing it, but the results will more than speak for themselves.


Do this workout as a circuit, meaning you'll complete each exercise consecutively without rest. Once you've finished all exercises, rest for 30 to 60 seconds. Repeat the entire circuit for 4 to 6 rounds.

Depending upon your ability, you may shorten or lengthen the rest periods between circuits. You may also complete more or fewer rounds.

For more arms and legs work:

Check out our favorite 10 workouts to do on legs day, our 30 best arms exercises of all time, and our ultimate total-body workout to build maximum muscle.

For a complete archive of our daily quick-hit routines, go to