15-Minute Lean Muscle Workout
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notteeprince15-Minute Lean Muscle Workout
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notteeprince15-Minute Workout - Lean Routine
Build more muscle with these challenging moves
Burn Fat
This muscle-building routine from Michael Y. Seril, NSCA-C.P.T., works muscles that aren't often
recruited, so your body will use more energy than usual. Do 15 repetitions of each exercise as a circuit.
Rest for 30 seconds, then repeat, and take at least a day off betweenworkouts.
1. Squat Press
Stand holding the ends (they're called the bells) of a light dumbbell in front of your chest, your feet
shoulder-width apart. As you lower your body until your thighs are parallel to the floor, press the weight
overhead. Pause, then push yourself back up to a standing position as you lower the weight back to
your chest.
2. Modified Pushup
Get into the standard pushup position. Keeping your abs tight and your body in line, lift one foot a few
inches off the floor. Hold that foot in the air as you perform 10 pushups. Then lower the foot to the floor
and lift your other foot to do another 10 repetitions.
3. Lunge with Lateral Raise
Stand holding a pair of light dumbbells at your sides, palms facing in. Take a large step forward with
your right leg, until your left knee is close to the floor. (Don't allow your left knee to go beyond your
toes.) Now raise the dumbbells up and out to the sides until your arms are parallel to the floor. Pause,
then lower the dumbbells under control as you push yourself back up to the starting position. Finish a
set of 10, then switch legs and repeat.
4. Single-Leg Bent-Over Row
Stand holding a pair of light dumbbells in front of you with an underhand grip (palms facing forward).
Raise one leg slightly off the floor and bend the other slightly. Bend forward at the hips until your torso is
almost parallel to the floor. Let your arms hang down so the weights are near your ankles. Pull the
weights up to the sides of your chest, squeezing your shoulder blades together at the top of the move.
Pause, then return to the starting position. Stand on the opposite leg for the second set.
