Your 15-minute game plan

No matter what your sport, the ability to bench 120 kilos doesn’t mean you’ll have a huge game. Smart weight training for sport means working several muscles at a time, instead of training them individually. Here are some weights-room moves that will help you build muscle, burn fat and improve your athletic performance. Do two or three sets of each exercise and rest for 60 seconds between sets.

Dumbbell squat, thrust and press
Stand holding a pair of light dumbbells at arm’s length at your sides. Lower your body quickly, touching the dumbbells to the floor, then kick your legs out behind you so you’re in the classic push-up position. Now bring your legs forward again so your feet are under your shoulders, stand up and press the weights overhead. Return to the starting position. Do 10 to 12 repetitions.

Photo by Men's Health Feb 9, 2011