THE BEST LIFE
THE BEST LIFE
The Fast Lane to Fitness
BEAT THE LINES AT THE GYM WITH THIS
FAT-BLASTING, TOTAL-BODY WORKOUT
Cooler fall weather often means more crowds at the gym. But with this workout,
you won’t have to wait for equipment. “All you need is a pair of dumbbells and an
adjustable bench,” says Craig Ballantyne, C. T. T., owner of Turbulence Training.com.
Consider it your minimalist plan for maximum muscle. —JILL YAWORSKI
1 Neutral-Grip Dumbbell
Lying Supported Row
Lie chest down on an incline bench, allowing the
dumbbells to hang straight at arm’s length, your
palms facing each other. Keeping your lower back
naturally arched, row the weights to your sides by
bending your elbows and squeezing your shoulder
blades together. Pause, and lower the weights.
DO 8 TO 12 REPS
CIRCUIT T WO
2 Dumbbell Alternating
Incline Bench Press
Lie on your back on an incline bench and hold the
dumbbells above your shoulders with your arms
straight, palms forward, and feet flat on the floor.
Slowly lower the right dumbbell to the side of your
chest. As you press it back up, simultaneously
lower the left dumbbell. Continue alternating arms.
DO 8 REPS WI TH EACH ARM ( 16 TOTAL)
1 Single-Arm Stepup and Press
Hold a dumbbell in your right hand in the “rack
position” (elbow in, weight in front of your shoulder,
palm in) and place your right foot on a bench. Push
your body up until your right leg is straight. (Keep
your left foot elevated.) Press the weight overhead,
pause, and lower it. Lower your left foot to the floor
but keep your right one on the bench. That’s 1 rep.
DO 8 REPS, S WITCH LEGS AND ARMS, AND REPEAT
2 Dumbbell Single-Arm Swing
Grab a dumbbell and hold it in front of your waist,
with your feet slightly wider than shoulder width.
Push your hips back and swing the weight between
your legs. Keeping your arm straight, thrust your
hips forward and swing the dumbbell to chest level
as you stand up. That’s 1 repetition. Continue your
reps without stopping.
DO 10 REPS WI TH EACH ARM ( 20 TO TAL)
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3 Dumbbell Reverse Lunge
Hold the dumbbells next to your sides, your palms
facing in. Keeping your torso upright, step backward
with your right foot and lower your body until your
left (front) knee is bent 90 degrees. (Your right knee
should nearly touch the floor.) Return to the starting
position and repeat the move, this time stepping
back with your left foot. Continue alternating legs.
DO 12 REPS WI TH EACH LEG ( 24 TOTAL)
For an added challenge, include the Vulgarian split
squat in the second circuit. Like the popular
Bulgarian version, it hits almost every muscle south
of your hips. “But by including a ‘half rep’ between
each full one, you’re forced to work harder at the
most difficult point in the move,” says Ballantyne.
“That can inspire vulgarities, hence the name.”
Hold dumbbells at your sides and rest the top of one
foot on a bench behind you. Lower your body as far as
you can; pause. Push half way up; pause. Lower your
body again and then push all the way up. That’s 1 rep.
DO 8 TO 12 REPS, S WITCH LEGS, AND REPEAT