You Do Have Time to Work Out! Get Motivated
If you have 15 minutes...
YOU CAN: Target your biggest trouble zone. Fifteen minutes is just enough time to effectively work either your upper or lower body, says Lang.
ESTIMATED CALORIES BURNED: 96
ROUTINE: Complete either all of the shoulders/arms exercises or all of the butt/legs exercises, using a pair of 5- to 10-pound dumbbells. Work both muscle groups twice a week.Shoulders & Arms
(Perform as a circuit; do 4 sets, 12 to 15 reps each)
- Lateral raise
Stand with feet hip-width apart, holding dumbbells at sides, with palms facing in. Lift arms out to shoulder height, keeping elbows soft, palms facing forward. Hold for 1 count and then lower. For last set in circuit, do 15 reps using only right arm, then switch sides and repeat.
- Biceps curl into shoulder press
a. Hold dumbbells in front of thighs with palms facing forward. Bend elbows and curl weights toward shoulders.
b. Once weights reach shoulder height, turn palms forward, bring elbows up to shoulder height, and lift weights together overhead. Lower to start and repeat. For final circuit, do 15 reps using only right arm, then switch sides and repeat.
- Triceps kickback
Stand with feet hip-width apart, knees slightly bent, holding dumbbells with palms facing sides. Bend from waist until upper body is almost parallel to floor, keeping back straight. Bend elbows up to ribs, then slowly straighten arms behind you, keeping upper arms still. Bring weights toward chest and repeat. For final circuit, do 15 reps using only right arm, then switch sides and repeat.
- Single-leg squat
Stand facing away from a chair, holding dumbbells at sides. Step forward about 2 feet. Place top of right foot on seat and slowly bend left knee into a squat, being sure not to let knee go past toes. Stand back up. Do 12 reps. Squat one more time with left leg and hold in down position for about 20 seconds. Switch legs; repeat.
- Wall sit with body weight
Stand with your back and butt against a wall, feet hip-width apart and about 1 foot away from wall. Bend knees and slide body down wall until knees are almost at 90 degrees and in line with ankles. Hold for 30 seconds. Do 3 reps.
- Single-leg deadlift
Stand with feet together, dumbbells at sides. Lift right foot off floor and lean forward from hips, keeping abs engaged and back straight, until weights are in line with left shin. Pull through glutes to lift body back up. Do 12 reps. Lean forward one more time and hold in down position for 20 seconds. Switch legs; repeat.
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