15 Minutes to Tone
Get a Full-body Workout — Fast
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Photo by Terri Smith Photography
Even the busiest schedule has 15 minutes available somewhere. Maybe it’s the time you spent pinning your favorite site, or checking your “Likes” or even crashing on the couch for a little CW time with Paul Wesley. It doesn’t take a gym, or even money, to get started, just a little self will and the desire to get moving. We challenge you to spend 15 minutes creating a new you — learn to maximize, and you’ll be in your favorite skinnies in no time! // LAURA PATRICK
HOW IT WORKS
Do one set of the recommended number of reps for each move back-to-back. Once you finish the last move, rest for a minute and then repeat the full circuit two more times (three circuits total). For best results, alternate upper, core and lower circuits each day of the week.
1. Triceps Dips 2. Bicep Curls 3. Shoulder Press 4. Lying Chest Press These four fantastic exercises will strengthen and lengthen your arms in a matter of weeks. After just the first few times, you’ll notice a difference in your strength.
Incorporate the four exercises doing 25 reps of each, back-to-back. Rest for one minute, then start the next circuit completing three circuits total for 15 minutes.
WHAT YOU'LL NEED
A set of dumbbells (5 to 8 pounds, depending on your fitness level). Or two full 16-ounce water bottles or two cans of soup or beans)
Keep a straight back and slightly bent knees when doing the shoulder press and bicep curls. Make sure your elbows don’t dip below your shoulders when doing the lying chest press and shoulder press.
Tricep Dips — Sit on the side of your tub or in a sturdy chair. Begin with the hands next to or slightly under the hips. Lift up onto the hands and bring the hips forward. Bend the elbows (no lower than 90 degrees) and lower the hips down, keeping them very close to the chair. Keep the shoulders down. Push back up without locking the elbows.
Bicep Curls — Stand up straight with a water bottle/dumbbell in each hand at arm’s length. Keep your elbows close to your body and rotate the palms of your hands until they face forward. Keeping the upper arms stationary, exhale and curl the water bottles/dumbbells until the they are at shoulder level. Lower the weights back to the starting position.
Shoulder Press — Hold each weight at shoulder height, palms facing forward. Press weight straight up and at arm’s length overhead. Lower the weights slowly back to the starting position. Hold and repeat.
Lying Chest Press — Lie on your back with arms extended over your chest, weights in your hands with palms facing forward. While inhaling, lower the weights; elbows bending in line with your chest. Hold, then repeat.