CUT ARMS DAY DOWN TO SIZE
When training with dumbbells, it’s tempting to go as heavy as possible. We get it. But trust us when we advise picking up a lighter pair for this session, as you’ll be taking on a full 50 reps per round. That’s no small feat: as well as pumping up your arms, these moves leave no major muscle group unburned. Simply repeat until your 15 minutes are up
01 \ SQUAT TO PRESS 20 REPS Start each round by building both lower- and upper-body muscle as you lift the dumbbells from the ground to above your head. Squat with your feet shoulder width, dumbbells on the outside of each foot ( A). Stand up, lifting the dumbbells to your shoulders before pressing them overhead ( B). Bring them back to shoulder height before squatting again. Do your 30 reps, then move on.
02 \ FLOOR PRESS 20 REPS Lie on your back and hold a set of dumbbells to the sides of your chest with your palms facing in and upper arms flat against the floor ( A). Focus on generating power from your triceps – the part of your arms with the biggest potential for sleeve-filling growth – as you push the weights straight up ( B). Hold for a second, then lower to the start.
03 \ BURPEE PRESS 10 REPS There’s no letting up as you finish your first round of 50 reps with burpees. Holding the dumbbells at your sides ( A), squat down and place the weights on the floor. Jump your legs back, then perform a press-up ( B). Bring your legs back to your chest to stand. That’s one rep. When you’re done, go back to the start. Press on now…