If you only have 10 minutes to get in a strength-training workout, grab a pair of dumbbells and prepare to get to work. This CrossFit workout created by Jade Jenny, CrossFit coach and owner of Champlain Valley CrossFit [1], is comprised of two simple moves. But don't think for a second that it means this workout is easy, because you will be sorely (pun intended!) mistaken.
Butt and Arm Workout
Equipment needed: A pair of light to medium dumbbells (five to 20 pounds, depending on your strength).
Directions: After warming up for five minutes with some light cardio [2] and dynamic stretching, complete 10 rounds of the workout ahead AQAP (as quickly as possible). Move with correct form and with as little rest between reps as you can.
- 10 Deadlifts
- 10 Push-ups
Modifications: For the deadlifts, you can use a barbell instead of dumbbells. If regular push-ups are too hard, rest your knees on the floor.
Keep reading for details on how to do each move.
Deadlift
- Stand holding a pair of medium-weight dumbbells in each hand, arms at your sides.
- Keeping your arms and back straight with a slight bend in the knee, hinge at the hips and squat down slightly to tap one head of the dumbbell to the floor to count as a rep.
- Squeeze your glutes to pull yourself up. Be sure not to use your back or round your spine!
- Complete 10 reps.
Triceps Push-Ups
- Begin in plank position with your arms and body straight, shoulders over your wrists. Keep your core engaged.
- Bend your elbows behind you and lower your chest to the floor. Keep your upper arms tight to your body so your elbows are against your ribs on both sides.
- Straighten your arms, coming back to plank position.
- Do 10 push-ups with straight legs, or rest the knees on the floor if you need to.