5-Minute Workout: Triple Your Workout Results
SPECIAL OFFER: - Limited Time Only!
(The ad below will not display on your printed page)

Fitness

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.

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.

 

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.

 

Originally published in Fitness magazine, March 2006.

shim