Ho, ho, ho. I know working out may not be at the top of your to-do list now. You've got shopping to do! That's why Santa here will show you four simple yet smart exercises that target your entire body in practically no time—all it takes is 15 minutes, 3 days a week.
How can it work so fast? It's simple: Each of these high-intensity moves works multiple muscle groups at a time. That means you burn more calories and fat than if you worked each muscle individually—and hone your balance and coordination skills, too.
For best results, do two or three sets of each move using 3- to 8-pound dumbbells. If you work out on 3 nonconsecutive days a week, you'll see results by New Year's.
Knee Tuck Pull-Over
(Tones abs, upper back, chest, quadriceps, and shoulders)
A. Hold one dumbbell at ends with both hands. Lie faceup with right leg straight, left knee bent, and arms overhead.
B. Contracting abs, lift arms and bend right leg in until knee and elbows meet over center of body. Return to start. Do 12 reps; switch legs and repeat.
Bridge Press
(Tones buttocks, hamstrings, lower back, chest, and triceps)
A. Lie faceup with knees bent, feet flat, and a dumbbell in each hand. Bend elbows and position dumbbells over chest.
B. Contract abs and lift buttocks and back off floor. At the same time, push dumbbells up over chest. Return to start and complete 12 reps.
Triceps Step-Back
(Tones buttocks, hamstrings, quadriceps, and triceps)
A. Stand with feet together and knees bent; hold a dumbbell in each hand. Contract abs and bend about 45 degrees forward from hips. Rest right dumbbell on right thigh. Lift left heel off floor and bend left elbow so dumbbell is by chest.
B. Extend left leg back and touch toe to floor while pressing dumbbell back. Return to start. Do 12 reps; switch sides and repeat.
Squat and Reach
(Tones buttocks, quadriceps, back, and shoulders)
A. Hold one dumbbell at ends in both hands. Stand with feet shoulder-width apart and arms raised overhead.
B. Slowly lower dumbbell to waist level as you squat until thighs are almost parallel to floor. Don't allow knees to jut past toes. Continue squatting and lifting for 12 reps.
How can it work so fast? It's simple: Each of these high-intensity moves works multiple muscle groups at a time. That means you burn more calories and fat than if you worked each muscle individually—and hone your balance and coordination skills, too.
For best results, do two or three sets of each move using 3- to 8-pound dumbbells. If you work out on 3 nonconsecutive days a week, you'll see results by New Year's.
Knee Tuck Pull-Over
(Tones abs, upper back, chest, quadriceps, and shoulders)
A. Hold one dumbbell at ends with both hands. Lie faceup with right leg straight, left knee bent, and arms overhead.
B. Contracting abs, lift arms and bend right leg in until knee and elbows meet over center of body. Return to start. Do 12 reps; switch legs and repeat.
Bridge Press
(Tones buttocks, hamstrings, lower back, chest, and triceps)
A. Lie faceup with knees bent, feet flat, and a dumbbell in each hand. Bend elbows and position dumbbells over chest.
B. Contract abs and lift buttocks and back off floor. At the same time, push dumbbells up over chest. Return to start and complete 12 reps.
Triceps Step-Back
(Tones buttocks, hamstrings, quadriceps, and triceps)
A. Stand with feet together and knees bent; hold a dumbbell in each hand. Contract abs and bend about 45 degrees forward from hips. Rest right dumbbell on right thigh. Lift left heel off floor and bend left elbow so dumbbell is by chest.
B. Extend left leg back and touch toe to floor while pressing dumbbell back. Return to start. Do 12 reps; switch sides and repeat.
Squat and Reach
(Tones buttocks, quadriceps, back, and shoulders)
A. Hold one dumbbell at ends in both hands. Stand with feet shoulder-width apart and arms raised overhead.
B. Slowly lower dumbbell to waist level as you squat until thighs are almost parallel to floor. Don't allow knees to jut past toes. Continue squatting and lifting for 12 reps.
Last Updated: 12/04/2006 17:03:55
