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Sets and reps get old. This routine builds muscle and endurance through pyramid repetitions.
After the warmup (No. 1), do one rep of exercise pair No. 2, then two reps, then three, then four, and then work back down to one rep. Repeat with exercise pair No. 3. Do as many rounds as you can in 15 minutes.
1. Boxer's Punch + Dumbbell Squat
With a 5-pound dumbbell in each hand, throw 32 punches, alternating lefts and rights. Then let your arms hang loosely at your sides and place your feet slightly wider than hip-width apart. Bend at the hips and knees to lower your body until your thighs are parallel to the floor, and then press back up. Complete 16 squats. Repeat the sequence once.
2. Push-Up + Prone Row
Push-up: Place two six-sided dumbbells on the floor and grip them while you do a full push-up. (Lower in two seconds, push up in one.)
Prone row: In the up position of the push-up (still holding onto the dumbbells), bring your right-hand weight up to your armpit and squeeze your shoulder blade back. Lower the weight and repeat the move with your left arm. (Take one second to raise the weight and two seconds to lower it.)
3. Jump Squat + Curl
Jump squat: Assume a squat position as you hold dumbbells at your sides, your feet slightly wider than hip-width apart. Press through your heels to explode up quickly. Then land softly on the balls of your feet and sink back onto your heels.
Curl: After landing, let the dumbbells hang at your sides. Without moving your upper arms, curl the weights up. (Take one second to raise them and two seconds to lower.)
