Jump On It
15-Minute Workout
BURN FAT
Pick up a jump rope to rev up your workout. You’ll burn calories for hours after this short, intense cardio-and-weights combo, says Craig Ballantyne, CSCS. Perform the dumbbell deadlift with a weight you can lift eight times at most, and do six repetitions. Without resting, jump rope for 45 seconds. Then immediately do the push-press, followed by 45 seconds of rope jumping. Do three more circuits, decreasing the weight by 20 percent each time and adding three repetitions each set. Complete the four circuits in 15 minutes. (If you have time left, keep jumping rope.)
1. Dumbbell deadlift. Stand with your feet shoulder-width apart and grasp a pair of dumbbells with an overhand grip, holding them down at arm’s length at your sides. 1 Bend your knees and your hips—but don’t bend your back—and lower your body until your thighs are parallel to the floor. 2 Stand, thrusting your hips forward and keeping your shoulders pulled back. Repeat.
2. Push-press. Stand with your feet shoulder-width apart and knees slightly bent. 1 Hold the dumbbells at jaw level, as if ready to press them over your head. 2 Bend your knees slightly to dip your body, then push up with your legs as you press the dumbbells overhead. Keep your torso upright throughout. Lower dumbbells to starting position. Repeat.
» Fitness archive
Men's Health Philippines - July 2005 Issue
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Dumbbell deadlift
Push-press
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