Build muscle fast
Follow this simple 20-minute routine five times a week, for three weeks. It alternates high-intensity cardio-and-strength moves to maximize calorie afterburn with more restful strength-only exercises that help boost your metabolism.
Do it straight through (don't rest in between exercises). Not feeling challenged? Just add weight or increase your reps.
Lunge Curls
For glutes, hamstrings, quads, biceps
Holding a 5- to 8-pound dumbbell in each hand, stand with feet together and arms at sides. Step forward with left foot and lower right knee toward floor (don't let left knee go beyond your ankle). At the same time, curl weights toward shoulders. Return to starting position and repeat with right foot. Do 20 reps per leg.
Squeeze Crunches
For hamstrings, glutes, abs
Lie on back with hands by ears and elbows pointing out. Place a small pillow behind knees, squeeze, and bring knees in toward chest. Continue to squeeze the pillow as you raise shoulder blades off the floor, moving nose toward knees. Hold for a beat, then return to starting position. Do 30 reps.
Rows
For back, biceps
Holding 5- to 8-pound dumbbells by your sides, stand with feet shoulder-width apart and back about a foot from the wall. Press butt against the wall for support, then bend at the knees and waist so torso and thighs form a right angle. Keeping head up and back straight, draw elbows straight back and up, bringing weights up to touch torso. Pause, then lower weights. Do 30 reps.
Original article and pictures take www.health.com site
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