The Fastest Way to Sculpt! the best dumbbell workout to drop pounds, flatten your belly, and firm up your trouble zones.

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1 The! the best dumbbell workout to drop pounds, flatten your belly, and firm up your trouble zones. Getting in the best shape of your life doesn t mean you have to spend hours at the gym. Our cardio and strength training program fits easily into even the busiest schedule. Pick the schedule that works for you: Choose between shorter daily workouts or longer workouts a few days a week both will get you the results you want! The secret to this speed-toning routine is our reader-tested dumbbell workout. Prevention recruited 23 readers, ages 37 to 57, to try six different toning routines. The women in our top group lost an average of 5 pounds of fat in just four weeks, shrunk their waistlines twice as much as the other groups, and gained enough lean muscle tissue to boost their metabolism by up to 9%! So how does it work? The key is a simple, yet highly effective technique called drop sets. You ll do 2 sets of each of the 8 moves without any rest in between. For the first set, pick a weight you can lift for 10 to 12 reps. For the second set, drop down to a lighter weight and do as many reps as you can. Training this way helps you build lean, sexy muscles without having to lift bulky weights. Best of all, the toning routine only takes 20 to 25 minutes. PROGRAM AT A GLANCE WHat you NeeD: 2 or 3 sets of dumbbells, light (3 to 5 pounds), medium (5 to 10 pounds), and heavy (10+ pounds). Our testers used the Reebok Speed Pac, a set of dumbbells that each adjusts by 2 1/2-pound increments from 2 1/2 to 12 1/2 pounds, making it easy to progress as you get stronger. (target and target.com; $69.99) 3 Days a Week: Do the (p. 2) on nonconsecutive days, so muscles have time to recover 4 Days a Week: Do 30 to 40 minutes of cardio, such as brisk walking, jogging, stationary cycling, swimming, or even dancing. You should exercise at an intensity in which you re breathing hard but not so hard that you can t talk in short sentences. every Day: To maximize results, watch portions and fill up on whole grains, vegetables, fruits, lean protein, and healthy fats. Aim for 1,600 to 1,800 calories spread out evenly throughout the day. For calorie-counting help, use our online diet log and calorie calculator at prevention.com/healthtracker. sample schedules: You can configure your workouts to best fit your personal schedule. See page 2 for a few examples. the expert: Sports physiologist and former Olympic coach Tim Pelot, CSCS, of Pelot Performance Coaching in Burnsville, MN, developed the workout. Written by Selene Yeager. Photographs by Karen Pearson. prevention.com 1

2 Fastest Way to sculpt PICK THE PLAN THAT WORKS BEST FOR YOU Monday tuesday Wednesday thursday Friday saturday sunday A. Shorter Daily s Strength Strength Strength B. Fewer But Longer s (3 days off) Strength & Rest Strength & Rest Strength & Rest C. Combo Plan (2 days off) Strength & Rest Strength & Rest Strength HOW THE STRENGTH ROUTINE WORKS Do the 8 moves consecutively as drop sets. For the first set, start with a weight that you can lift for only 10 to 12 reps (that s one set). Then, without resting, drop down to the next-lightest weight and complete as many reps as possible (that s your second set). PICK THE RIGHT WEIGHT How much weight you use depends on how strong you are to start off with. You ll find it can vary with each exercise. If you can do more than 12 reps, you need to use a heavier weight for the first set. Adjust according to your needs so the final 2 or 3 reps are really difficult. As you get stronger, adjust the weight to keep challenging your muscles. Squat >>Tones glutes and thighs Stand tall with feet hip-width apart, holding dumbbells down at sides, palms facing in. Shift body weight back into heels, bend hips and then knees, and lower, sticking butt out as if sitting in a chair. Keep head up, shoulders back, abs tight, and back straight as you lower until thighs are almost parallel to floor. Make sure knees stay behind toes (if you look down, you should be able to see your toes). Pause, then straighten legs and stand back up. prevention.com 2

3 Chest Press >>Tones Chest and Triceps Holding dumbbells, lie faceup on floor (or bench), knees bent, feet flat. Position weights on either side of chest with elbows bent and pointing out to sides, palms facing legs (A). Push weights straight up over chest (B). Pause, then slowly lower. Bent-Over Row >>Tones midback and biceps Grasp a dumbbell with left hand and place right knee and right hand on a chair (or bench) so back is parallel to floor. Keep head in line with spine, abs tight. Let left arm hang straight down, palm facing chair (A). Bend left elbow toward ceiling and pull dumbbell up toward chest (B). Pause, then slowly lower. Complete a full set, then repeat with right arm. prevention.com 3

4 Overhead Press >>Tones shoulders and triceps Stand with feet hip-width apart. Bend arms so dumbbells are just above shoulders, palms facing forward (A). Press dumbbells straight up overhead (B) without arching back. Pause, then slowly lower to shoulder height. Reverse Fly >>Tones upper back Sit on edge of chair, feet together and a dumbbell in each hand. Lean forward from hips so arms hang down next to calves, with elbows bent slightly and palms facing each other (A). Squeeze shoulder blades together and raise weights out to sides in an arcing motion until arms are about parallel to floor (B). Keep elbows slightly bent throughout. Pause, then slowly lower. prevention.com 4

5 Biceps Curl >>Tones fronts of upper arms Stand with feet hip-width apart. Hold dumbbells at sides, palms facing in (A). Keeping elbows at sides, bend arms, rotate wrists so palms face you, and raise dumbbells up toward shoulders (B). Pause, then slowly lower. Triceps Press-Back >>Tones backs of arms Hold a dumbbell in left hand and place right knee and right hand on a chair (or bench) so back is parallel to floor. Bend left arm so elbow is at side and forearm is perpendicular to floor (A). Straighten left arm, raising weight back toward butt (B). Pause and slowly return to start position. Complete a full set, then repeat with right arm. prevention.com 5

6 Lunge >>Tones glutes and thighs Hold dumbbells down at sides, palms facing in. Stand with right foot 2 to 3 feet in front of left, toes pointing forward, left heel off floor. Bend both knees, slowly lowering left knee toward floor. Keep right knee over ankle; don t lean forward. Pause, then press into front foot and straighten legs to stand back up. Complete a full set, then switch legs and repeat. prevention.com 6

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