15-minute power workout

DO THIS: pick a weight you can lift for 10 reps. Start with the first exercise pair: for five minutes, alternate between five reps of each exercise without stopping. Rest for three minutes (or longer, if needed). Repeat with the next pair. As you improve, add reps or weight.

PAIR 1

SQUAT AND PRESS

Hold dumbbells next to your shoulders, palms facing each other. Lower your body until your thighs are parallel to the floor, then stand as you press the dumbbells directly above your shoulders.

INVERTED ROW

Using an overhand grip, hang from a waist-high bar. Keep your body straight, pull up and touch your chest to the bar. Pause, then lower.

PAIR 2

DEADLIFT TO HIGH PULL
Hold a pair of dumbbells, bend at your hips and lower your torso. Pause, then explosively stand up (and rise up on your toes) as you raise the weights to head height.

DUMBBELL BENCH PRESS

Lie on a bench; hold dumbbells over your chest. Lower them, pause, then press back up.