How it works: Do 1 set of each exercise back to back, with little to no rest between moves. The complete circuit should take about five minutes, but you can repeat 1 or 2 more times if your schedule allows.
You'll need: A set of dumbbells (3 to 15 pounds, depending on level) and a mat (optional).
Overhead Press
Reps: 20
Stand with feet wide, knees soft, holding dumbbells with arms in a goal post position (elbows open to sides at shoulder level). Brace abs into spine and extend arms straight overhead. Slowly lower elbows to return to start. Do 20 reps.
Triceps Chop
Reps: 20
Stand with feet wide, knees soft, holding dumbbells with both hands in front of hips. Engage abs and bring arms overhead, stopping with arms slightly in front of head.
Bend elbows and lower weights behind head all the way down to shoulders (avoid letting elbows open out to the side and relax neck). Extend arms back up and then chop arms down toward hips. Immediately raise arms back overhead to return to start (use abdominal muscles to keep torso steady as arms raise and lower). Do 20 reps.
Inverted Curl to Front Press
Reps: 20
Stand with feet hip width, holding dumbbells in front of thighs, palms facing in. Bend elbows by sides and curl weights up. Rotate so that with palms face the floor as you extend arms straight out in front of shoulders. Bend elbows back in by sides and lower to start. Do 20 reps.
Rear Fly to Press Back
Reps: 10 per side
Begin in a split stance with right foot forward, right knee bent and left leg straight, holding dumbbells. Keeping spine naturally straight, hinge forward from hips about 45 degrees, arms reaching down to the floor (palms should face thighs). Raise arms to sides of shoulders, squeezing shoulder blades down and together during the movement (the ends of the weights should face up). Slowly lower arms.
Next, press arms back by hips, with palms still facing up. Lower arms. That’s one rep. Do 10 reps and then repeat on opposite side.
Diamond-Leg Pushups
Reps: 20
Start in a modified pushup position, with knees turned out to the sides, feet pressed together, and hands shoulder width. Brace abs in tight and, keeping spine naturally straight, bend elbows in by sides and lower torso to the floor, stopping a few inches above the ground. Quickly press back up.
Try up to 20 reps in a row, resting when necessary to maintain good form.
