Total-body workout

These Dumbbell Drills Take Just 15 Minutes

You can perform a decent total-body dumbbells workout in 15 minutes—guaranteed! All you need is a set of weights and a bench and you’re in business. The following seven exercises hit all the major muscles, and each maneuver is performed for a minute. That gives you time to rest a bit and get set for the next exercise. Use weights you can handle for all the exercises so you don’t have to change to heavier or lighter dumbbells.

Front Lunges

Stand grasping dumbbells palms in at sides. Keeping the back straight and head up, proceed to step forward with the right leg, lowering until the thigh is parallel to the floor. Pause, then return to starting position and next step forward with the left leg. Per- form alternating repetitions with each leg for a minute.

Palm-Up Wrist Curls

Sit at the end of a bench grasping a dumbbell palm up in the left hand, with
the forearm on the thigh. Beginning with the wrist bent down, proceed to curl it as high as possible. Pause, then lower to starting position. Perform repetitions for a minute, then switch the weight to the right hand for another minute.

Front Curls

Stand grasping dumbbells at sides. Proceed to curl the right arm up until bicep meets forearm. Pause, then lower to starting position and next curl the left arm up. Perform repetitions for a minute. ?

Side Bends

Stand grasping a dumbbell palm in with the left hand, with the right hand on the hip. Proceed to bend to the right, then to the left. Perform repetitions for a minute.

Military Presses

Sit grasping dumbbells palms out above shoulders. Proceed to press them overhead. Pause, then lower to starting position. Perform repetitions
for a minute.

Bench Presses

Lie on a flat bench grasping dumbbells palms out by shoulders. Proceed to press weights up to arms’ length. Pause, then lower to starting position. Perform
repetitions for a minute.

Overhead Curls

Stand grasping a dumbbell overhead in the left hand. Keeping the upper arm stationary, proceed to curl the weight behind the head. Pause, then return to starting position. Perform repetitions for a minute, then switch the weight to the right hand for another minute.