15 min work out anyone can do EVEN ME!

kellyq4u

15 minute
The Superfast
Total-Body
Workout


Four moves. That’s all it takes to fire up your
fat burning and build lean metabolism charging
muscle. This basic routine hits all of
your major muscle groups. Do these moves
one after another with no rest in between.
Repeat the circuit a total of three times,
resting one minute between each circuit.


"33 Percentage more
calories you burn
after doing
back-to-back sets
of two different
exercises
(supersets)
compared with
sets that let you
rest between
moves", according
to The Journal of
Strength and
Conditioning
Research 126 wome n ’ s h e a lt h / WomensHealthMag.com


1. squat
Stand with your feet
hip-width apart, holding
dumbbells at your sides
(a). Squat down as if
you’re sitting into a chair
until your thighs are
nearly parallel to the floor,
keeping your knees from
jutting past your toes
(b). Slowly return to the
starting position.
Do 12 to 15 reps.

2. Chest Press
Lie back on an exercise
bench and hold the
dumbbells over your chest
at arm’s length. Your palms
should be turned slightly
inward (a). Lower your
arms until the weights are
even with your chest (b).
Press back to the starting
position. Do 12 to 15 reps.

3. Bent-Over Row
Holding a pair of
dumbbells, slightly bend
your knees and bend
forward until your torso
is nearly parallel to the
floor, your arms hanging
down, palms facing back
(a). Squeeze your shoulder
blades together and pull
the dumbbells to your
chest (b). Lower back to
start. Do 12 to 15 reps.


4. Bicycle
Lie on your back, knees
bent 90 degrees and legs
lifted so calves are parallel
to the floor (a). With your
hands behind your head,
lift your right shoulder off
the floor and curl toward
your left knee as you
extend your right leg (b).
Then curl toward your
right knee as you bend it
and extend your left leg.
Imagine leading with your
shoulder, not your elbow.
Don’t pull up on your head;
make your abs do the
work. Alternate this way
for 12 to 15 reps per side.