15-Minute Fast and Furious Total-Body Dumbbell Blast

This old-school dumbbell routine builds muscle and melts unwanted flab the old-fashioned way—hard work, no rest. Do this four-exercise circuit with no break between exercises. After completing a circuit, rest for 90 seconds before doing it again. Do three complete circuits.

Incline bench press

A.   Grab a pair of dumbbells and lie on your back on a bench set to a low incline (15 to 30 degrees). Lift the dumbbells up to arm’s length so they’re over your chin, and hold them with your palms turned toward your feet (thumbs facing each other).
B.   Slowly lower the weights to your upper chest, pause, and push them back up over your chin. 
REPS: 10 to 12

One-arm snatch

A.    Hold a dumbbell in your right hand using an overhand grip. With your feet shoulder-width apart, bend your knees and place the dumbbell on the floor.
B.    Perform a high pull: In one explosive movement, straighten your legs and hips while bending your elbow to pull the dumbbell upward.
C.    At the dumbbell’s highest point, drop your hips and “catch” the weight by rotating your wrist under the dumbbell. Quickly straighten your arm so the dumbbell is now over the top of your shoulder. Complete all your reps, and then repeat with the dumbbell in your left hand.
REPS: Do 10 with each arm.

 

Seated calf raise

A.    Place a step in front of a bench, grab a pair of dumbbells, and sit down. Set the balls of both feet on the step, and hold a dumbbell vertically on each knee. Lower both heels as far as you can without touching the floor.
B.    Push off the balls of your feet and lift your heels as high as you can. Pause and repeat.
REPS: 10 to 12

Chest-supported row

A.    Grab a pair of dumbbells and lie chest down on an adjustable bench set to a low incline. Let the dumbbells hang at arm’s length from your shoulders, your palms facing each other.
B.    Without moving your torso, pull the weights to your sides. Pause, lower, and repeat.
REPS: 10 to 12



Read more at Men's Health: http://www.menshealth.com/fitness/total-muscle-workout/page/2#ixzz1qsfZaQIv
 
 

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