Monday, July 15, 2013

The busy man's workout


Maturity lends a man many benefits, but waning testosterone and a slowing metabolism aren’t among them. Neither is a stressful schedule and the frazzled mind that you develop as a result. This workout addresses all four of these midlife issues by combining a series of core-building, big-muscle movements into an intense, calorie-torching, 30-minute circuit. Do it three times a week to build muscle and burn fat in the most economical way possible. Don’t bother counting reps—you crunch enough numbers at the office. Instead, do as many of the first exercise as you can for 30 seconds, rest for 15 seconds, and move on to the next. Once you’ve completed the circuit, rest for 2 minutes and begin again. Do three circuits total.



1) Dumbbell straight-leg deadlift



Hold a pair of dumbbells in front of your thighs, using an overhand grip with your arms hanging straight down. Stand with your feet hip-width apart and your knees slightly bent. Without changing the bend in your knees, bend at your hips and lower your torso until your back is almost parallel to the floor. Pause, and raise your torso back to the starting position.


2) Pushup-position row



Grab a pair of hex dumbbells using an overhand grip and assume a pushup position with your arms straight. Keeping your core stiff, balance your weight on your left arm as you bend your arms and pull the dumbbell in your right hand up to the side of your chest. Pause, and quickly lower the dumbbell. Repeat with your left arm. Continue alternating back and forth.


3) Dumbbell front squat



Stand and hold a pair of dumbbells at shoulder height, your palms facing each other. Rest a dumbbell head on the meatiest part of each shoulder, keeping your body as upright as you can at all times. Brace your abs and lower your body as far as you can by pushing your hips back and bending your knees. Don’t let your elbows drop as you squat. Pause, and then push yourself back to the starting position.


4) Dumbbell push press



Stand and hold a pair of dumbbells at shoulder height, your palms facing each other and the dumbbells parallel to the floor. Keep your body upright as you bend your knees slightly; Then explosively push up with your legs as you press the dumbbells over your head. (Your feet should not leave the floor.) Pause, and then lower the weights to the starting position.


5) Dumbbell high pull



Hold a pair of dumbbells just below the front of your knees with your palms facing your legs, your hips pushed back, and your knees slightly bent. With your back flat and arms straight, pull both dumbbells up as fast as you can by raising your elbows, thrusting your hips forward, and explosively standing. Keep the dumbbells as close to your body as possible as you bring them up to shoulder height. Return to the starting position.


6) Cross-body mountain climber



Assume a pushup position with your arms completely straight. Lift your right foot off the floor; Then bend your right knee and bring it up under your body toward your left elbow, without changing the arch in your lower back. Lower your leg back to the starting position. Then raise your left foot off the ground and bring your left knee toward your right elbow. Continue alternating back and forth.


7) Alternating split jump



Stand with your feet 2 to 3 feet apart, your left foot in front of your right and to the side. Bend your legs and lower your body into a lunge; Your left thigh should be parallel to the ground and your right knee should nearly touch the floor. Now jump, and while you’re in the air, scissorkick your legs so you land with your right leg forward and your left leg back. Immediately drop into your next rep. Continue alternating back and forth.


8) T-pushup



Grab a pair of hex dumbbells using an overhand grip and assume a pushup position, your arms straight. Do a pushup and as you rise back up, lift your right hand and rotate your body as you lift the dumbbell straight up over your shoulder—your body should be forming at and you’ll be looking up over your right shoulder at the ceiling. Reverse the move and repeat, this time rotating your left side. Continue alternating back and forth.

This article was adapted by: www.menshealth.com

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