Hold a dumbbell vertically, clasping your hands around it as you would a bat. Position your feet beyond shoulder width, your knees slightly bent. Without rounding your lower back, push your hips back as you swing the dumbbell between your legs [A]. Then reverse direction by thrusting your hips forward and swinging it over your head. As you swing it up, step your left foot closer to your right foot so your legs are together [B]. Once the weight is overhead, pause for a count, and then step your left foot back to the starting position as you swing the weight between your legs again. That’s one rep. On your next rep, step in and out with your right foot. Continue to alternate back and forth.
Make it easier Eliminate the shuffle step or simply swing the weight to chest level instead of overhead. Make it harder Increase the load or speed up the movement.
2 Dumbbell Blast off Push-up
Grab a pair of dumbbells and assume a push-up position [A]. Without rounding your lower back, push your hips back until your knees are bent 90 degrees and your head is behind the dumbbells [B]. Pause for a count, and then explosively pull your body forward to the down portion of a push-up as you straighten your hips and knees. (Keep your elbows tucked tightly to your sides.) Return to the starting position and repeat. Make it easier Don’t lower yourself all the way to the down position of the push-up. Make it harder Increase the speed of the movement or do the exercise while holding one foot off the floor.
3 Dumbbell Shot-Put Press
Stand in a staggered stance, your right foot in front of your left. Hold a dumbbell in your right hand at shoulder level with your elbow bent. Drop into a lunge, lowering your body until your right knee is bent 90 degrees [A]. Pause, and then simultaneously stand up and pivot 180 degrees as you press the weight above your head [B]. Reverse the move and repeat. Switch arms and legs halfway through your set, and pivot in the opposite direction. Make it easier Instead of going into a full lunge, bend your hips and knees only until you’re in an athletic, “ready to go” stance. Still too hard? Simply performa single-arm shoulder press without the pivot.
4 Single Arm Farmer’s Walk
Holding a dumbbell in one hand, let both arms hang naturally at your sides [A]. Pull your shoulders down and back and keep your torso upright. Now walk forward and backward [B]. (You can mix it up.) Shift the weight to your opposite hand halfway through the exercise. If you can walk for longer than 60 seconds, use a heavier dumbbell.
Make it easier Decrease the load. Make it harder Hold the weight at shoulder level.
For an even greater challenge, hold it overhead.
5 Three Way Goblet Swop
Grab one end of a dumbbell with both hands and hold it vertically in front of your chest, feet slightly beyond shoulder width [A]. Keep your back naturally arched as you push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor [B]. Pause for a count, and then push yourself up to standing as you pivot your feet to the right [C]. You’re now in a staggered stance. Keeping your torso upright, lower your body until your front knee is bent 90 degrees [D]. Push yourself back to standing as you pivot your feet so you return to the starting position. Repeat the entire movement, this time pivoting to your left. Alternate back and forth. Make it easier Eliminate the pivoting action and just perform a goblet squat, or use a lighter weight. Make it harder Increase the load.
6 Dumbbell Bucking Hop
Assume a pushup position while holding a pair of dumbbells on the floor, your palms facing each other. Bend your knees so you look like you’re in a bear-crawl position (and so you can adequately use your legs to drive the hops to come) [A]. Explosively kick your feet into the air [B] as you hop to your left side [C]. Repeat the move in the opposite direction, bucking with enough force to carry your body all the way to your right side. Continue hopping back and forth, keeping your hips and shoulders square throughout the exercise. The key is to adequately load your shoulders to allow a smooth transfer from side to side. Make it easier Decrease the height and distance of your hops and include a middle, intermediary hop. Still too difficult? Pause between hops, or make them slower and smaller.
7 5 Minutes of Hell
Get ready for the beach in no time. Try one of these metabolic routines, or try them all, using a 9- to 11-kilogram dumbbell (unless otherwise instructed).
The Exercises: 1, 2, 3, 4, and 5
Perform the exercises as a circuit. Do as many repetitions of each as you can in 50 seconds, resting 10 seconds in between.
The Exercises: 1, 4, and 6
Spend 60 seconds on each round, resting
15 seconds between rounds.
Round 1 Exercise 4 (weight in left hand)
Round 2 Exercise 1
Round 3 Exercise 4 (weight in right hand)
Round 4 Exercise 6
The Exercises: 1 and 2
Alternate between exercises 1 and 2, using the heaviest weight you can lift 10 times. (If you can do more, go heavier.) Do 6 reps of each move. That’s one round. Do as many as you can in 5 minutes, resting as needed.
The Exercises: 2, 1, and 5
Perform the exercises as a circuit, doing as many reps of each as you can in 40 seconds before moving on to the next. After you’ve done them all, rest for 30 seconds. Repeat.
Lungs and Legs
The Exercises: 4 and 5
Spend 60 seconds on each round, resting 15 seconds between rounds.
Round 1 Set two cones 25 yards apart. Run
from one to the other and back. Repeat.
Round 2 Exercise 5
Round 3 Do a lateral shuffle between cones.
Round 4 Do exercise 4 as a walking lunge.
Build a head-turning body with our fat-blasting summer workout plan
In the world of fitness, five minutes sounds easy. But try any of the strategies that follow –courtesy of fitness expert B.J. Gaddour, the owner of streamfit.com – and you won’t think it feels easy. In fact, this type of training is so intense we call it “Five Minutes of Hell.”
In the time it takes the average guy to order a cup of coffee, you’ll blast out more than 100 repetitions and work every muscle in your body. You’ll torch up to 616 kilojoules and ignite your metabolism. And you’ll blow off steam and sweat buckets. Of course, the idea isn’t to stop after five minutes. You can stack several five-minute routines together to create an incredibly challenging and efficient workout. “In just 15 or 20 minutes, you can do more than the typical guy at the gym does in an hour,” says Gaddour. But it’s up to you:how hard are you willing to go?