15-minute total-body workout

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Ripped and ReadyGet practical strength with this 15-minute total-body workoutBy: Mike Mejia, M.S., C.S.C.S, Photographs by: Beth Bischoff

Most "Get huge!" training plans develop big guns that fire blanks. You need useful muscle. This plan yields bulk and core strength. You'll build an injury-resistant platform and hoist heavier weights than usual, leading to big gains in size. Perform these exercises back-to-back in three circuits, resting for 2 minutes after each cycle.

Dumbbell Deadlift

Stand with a heavy dumbbell on the floor beside each foot. Bend your knees and grab the weights with your palms facing in. Keeping your head and chest up, your back arched naturally, and your torso leaning forward no more than 45 degrees, push your feet against the floor and stand up. Then lower yourself, maintaining the arch in your back.

Floor Press

Grab a pair of heavy dumbbells and sit on the floor with your knees bent, feet on the floor. Lie down with your upper arms in contact with the floor and hold the dumbbells next to your shoulders, as if you were about to perform a bench press. Press the weights up over your chest, then lower them.

Negative SitupSit on the floor with your knees bent 90 degrees and hold a dumbbell with both hands close to your chest. Take 5 or 6 seconds to lower your back toward the floor, one vertebra at a time. (Try not to increase speed as you get closer to the floor.) Sit back up using as little momentum as possible.

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