SUPERSETS FOR SUPER STRENGTH

You’re more active than ever now. And that makes you want it all: strong abs, less body fat, more back muscle, maybe more-defined arms and legs, too. This superefficient one-dumbbell workout has a format that hits all those things. Supersets and trisets pair up complementary moves in mini circuits. Do this workout four or five times a week; on the other days, spend 20 minutes walking, running, biking, or doing other light cardio activity.

BY EBENEZER SAMUEL, C.S.C.S.

THE WARMUP Warm up with 2 sets of bird-dog crunches. After each set, do 40 seconds of jumping jacks followed by a 40-second plank. Then do each superset in order. Do 4 sets of each, moving from one exercise directly to the next and resting for 30 seconds between supersets. Bird-Dog Crunch ‣Start on all fours, core tight, then extend your left arm and left leg as far as you can while still maintaining your balance and keeping your hips and shoulders square with the floor (a). Next, touch your left knee to your left elbow (b). Extend both limbs again. That’s 1 rep; do 10 per side. LEG SUPERSET 1a Dumbbell Sumo Deadlift Stand over a dumbbell on its end with your feet wide, toes turned out. Push your butt back and lower your torso…

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Men's Health (Digital) - 1 Issue, Jul/Aug 2020

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