Inside Power
15-Minute Workout
BURN FAT
Rainy days and colder weather tend to keep us at home. That’s fine, but it’s no excuse. Grab a couple of dumbbells, find a few minutes, and do this total-body workout. It’s from Robert Dos Remedios, CSCS, a strength and conditioning coach at College of the Canyons in Santa Clarita,California. Do three or four sets of 8-12 repetitions of each exercise. Rest a minute between sets and at least a day between workouts.
1. Lunging curl to press. Stand holding a pair of dumbbells at your sides, palms toward you. As you begin to curl the weights up to your shoulders, take a large step forward with your right foot; your hands should reach shoulder height by the time your foot is planted. As soon as the weights reach your shoulders, press them overhead while you lower your body until your right thigh is parallel to the floor. Fully extend your arms by the time your thigh is level. Return to the starting position, and repeat with your left leg. That’s one repetition.
2. Corkscrew. Begin in a squat position—thighs parallel to the floor—holding a dumbbell with both hands at arm’s length to the left of your left ankle. As you push yourself up to a standing position, keeping your arms extended, rotate your torso to bring the dumbbell above your opposite ear. Then lower the weight and your body back to the starting position. That’s one repetition. Repeat on the other side.
3. Push and row. Get in a pushup position, with your hands resting on the handles of dumbbells that are placed shoulder-width apart. Do a pushup, then pull the right-hand dumb-bell up to your rib cage, keeping your body straight. Slowly lower the weight to the floor, then lift the left dumb-bell and set it down. That’s one repetition.
» Fitness archive
Men's Health Philippines - August 2005 Issue
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Lunging curl to press
Corkscrew
Push and row
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