This quick 4-minute workout combines 40-second strength intervals with 20-second power intervals to sculpt the shoulders, triceps, back, and biceps. Perform the following workout twice a day, 3 days per week. During the power exercise (Dumbbell Dead Snatch), alternate using your dominant and nondominant hand for each 20-second interval. Try to work continuously through the exercises for best results.
The Workout:
• 40 seconds Stiff-Arm Pulse Back
• 20 seconds Dumbbell Dead Snatch
• 40 seconds Bicep Curl with Static Equilibrium
• 20 seconds Dumbbell Dead Snatch
• 40 seconds Lateral "Iron Cross" Raise
• 20 seconds Dumbbell Dead Snatch
• 40 seconds Triceps French Press
• 20 seconds Dumbbell Dead Snatch
Power Exercise: Dumbbell Dead Snatch
Dumbbell snatches are high intensity but low impact, so they're kind on the joints. Take 1 dumbbell in hand, hinge at the hips, and draw your buttocks out and back. Your back will be nearly parallel to the ground, and you should feel a stretch in the hamstrings and butt. (Make sure to tighten your abs to prevent rounding and potentially injuring your lower back.) Hold momentarily at the bottom, then exhale and powerfully thrust your hips forward in line with your shoulders to launch your arm off your torso. Keep the dumbbell close to your body as you shoot your arm upward—about halfway up, your shoulder strength will take over to raise the dumbbell overhead. Stop at the top when the dumbbell is aligned from the shoulder down through the heel. Hold momentarily, then ease the arm down and return to starting position.
Strength Exercise #1: Stiff-Arm Pulse Back
With dumbbells in both hands, slightly tilt your torso forward and tighten your abs to prevent rounding your back. The dumbbells should be hanging in line with your shoulders, palms facing behind you. Lift both arms back and up, slightly higher than your hips. Pulse for three beats, then return the dumbbells to starting position. Repeat for the duration of the interval.
Strength Exercise #2: Bicep Curl with Static Equilibrium
Dig your elbows into your ribcage and turn your palms facing forward. Bend your right elbow and bring the dumbbell up toward the shoulder while the left arm stays down toward your left hip. As you lower the right dumbbell, raise the left to meet in the middle as you switch sides. This continuous movement ensures that you maintain tension in both the right and left biceps the whole time.
Strength Exercise #3: Lateral "Iron Cross" Raise
Stand upright with arms straight down at your sides, dumbbells in hands. Raise your arms up and away from your body until they reach shoulder height and form a "T" with your torso. Hold momentarily, then slowly—taking three times as long as it took you to lift them—draw the dumbbells back down toward the body. As soon as the dumbbells touch your sides, begin another rep.
Strength Exercise #4: Triceps French Press
Squeeze 2 dumbbells together (or use 1 dumbbell) and lift arms overhead. Assume split stance, where your legs are staggered, but the majority of your body weight is in your front leg. Bend the elbows and bring the dumbbells toward the upper back without shifting the shoulders. Hold momentarily at the bottom, then exhale and lift the dumbbells back overhead. Repeat.
Photographs courtesy of Angela Turner.
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