15-Min Workout: Shortcuts To Strength

Sets and reps get old. This routine from Jim Liston, founder of Catz Sports in California, builds muscle and endurance through pyramid repetitions. After the warm-up (first pair), do 1 rep of the second exercise pair, then 2 reps, 3 reps, 4 reps, and finally work back down to 1 rep. Repeat with the third exercise pair. Do as many rounds as you can in 15 minutes.

1 BOXER’S PUNCH + DUMBBELL SQUAT
Boxer’s punch 
With a 2.5kg 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.
Dumbbell squat
Bend knees to lower your body until thighs are parallel to the floor, then press back up. Complete 16 squats. Repeat the sequence once.

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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 2 seconds, push up in 1.)
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 1 second to raise the weight and 2 seconds to lower it.)

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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 1 second to raise them and 2 seconds to lower.)