5-Minute Workout: Triple Your Workout Results

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5-Minute Workout: Triple Your Workout Results

Combining dumbbells and resistance bands can double -- and even triple -- your upper- and lower-body strength. Try this express workout for fast results.

By Betsy Stephens

The Benefit

Research shows combining dumbbells and resistance bands can increase lower-body strength three times as fast (and upper-body strength twice as quickly) as dumbbells alone. That's because the bands' elasticity challenges the muscles throughout a greater range of motion, says Gary Sforzo, PhD, a professor of exercise and sport sciences at Ithaca College. Try these moves from Keli Roberts, group fitness manager at Equinox Fitness Club in Pasadena, California, twice a week for three weeks for quick sculpting results.

Print the Workout Booklet: 5-Minute Workout: Triple Your Workout Results >>

1. Push-Up Row

Minutes 0:00-1:00

Begin in a modified push-up, knees on floor.
Place dumbbells on floor under shoulders, resistance band across upper back; hold an end of band in each hand.
Do one full push-up with hands on weights, then drive left elbow toward ceiling, bringing dumbbell to ribs.
Lower weight; repeat on right side.
Do 8 to 12 reps per side.

2. Lateral Lunge with Side Raise

Minutes 1:00-2:00

Stand with feet wider than shoulder-width apart.
Anchor one end of band under right foot.
Hold other end with dumbbell in right hand.
Bend right knee, shifting weight to right leg.
Raise right arm out to side parallel to floor, elbow slightly bent.
Do 8 to 12 reps; change sides.

3. Squat with Biceps Curl

Minutes 2:00-3:00

Stand on center of band with feet slightly wider than shoulder-width, holding a dumbbell and end of band in each hand.
Keeping elbows near sides, curl weights toward shoulders.
Lower dumbbells as you squat.
Lower dumbbells as you squat.

4. Stationary Lunge with Triceps Kickback

Minutes 3:00-4:00

Stand in a lunge with right foot back.
Place center of band under left foot.
Hold a band end and a dumbbell in each hand, extend arms behind you, keeping your chest lifted.
Repeat for 4 to 6 reps, then switch sides.

5. Reverse Lunge with Front Raise

Minutes 4:00-5:00

Stand with feet together and one end of band under right foot.
Hold the other end of band and a dumbbell in left hand.
Place right hand on hip.
Step left foot behind you and bend both knees 90 degrees.
Simultaneously, raise left arm in front of you to shoulder height.
Lower and repeat.
Do 8 to 12 reps; switch sides.

Print the Workout Booklet: 5-Minute Workout: Triple Your Workout Results >>

Originally published in Fitness magazine, March 2006.