Build A Beach Body
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?
Dumbbell overhead shuffle swing
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.