MEN’S HEALTH 87
04
HOW OFTEN
SHOULD
I LIFT?
Hit all major muscle
groups with two
sessions a week of this
10-minute superset.
Perform two sets of
each move with a
challenging weightSquat to
Single-Arm Press
Stand with your feet
hip-width apart,
dumbbells at your
shoulders. Keeping your
chest up, bend at the
knees and push your
glutes back until your
thighs are parallel to the
floor. Push back up, then
squeeze your glutes.
Tighten your core, then
press the right dumbbell
overhead. Pause, then
lower it to your shoulder.
That’s a rep. Aim for 12,
alternating shoulder
presses every rep.Renegade Row
with Press-Up
Get in the press-up
position with your hands
on dumbbells. Keeping
your core and glutes tight,
lower your chest to the
dumbbells, then press
back up. Now, without
shifting your hips, lift the
right dumbbell and row
it towards the right side
of your ribs. Pause, then
lower. Lift the left
dumbbell and row it to
the left side of your ribs.
Return to the press-up
position. That’s a rep.
Perform 12.STRENGTH 2.0