Workout Routines

Today's Workout 67: The quick-hit routine for a total-body pump

Carve 30 minutes out of your day to blast your biceps, legs, and abs to exhaustion.

Man Does Alternating Dumbbell Row Exercise During Chest Workout
Duration 30-45
Exercises 3
Equipment Yes

If your same old routine is starting to feel stale, there's no time like the present to switch things up. This rapid-fire routine, which'll hit the majoriy of the most important muscle groups in your body, is a great place to start—and all you'll need is a pair of dumbbells.

Hit your back and biceps first with a set of dumbbell bentover rows. Follow that up with a quick round of leg-burning dumbbell squats, and finish things off with 10 reps of reverse crunches that'll set your core on fire. Trust us: You'll be feeling—and seeing—the effects of this workout throughout your entire body.


You'll do this workout as a circuit, meaning you'll complete each exercise consecutively without rest. Once you've finished all exercises, rest for 30 to 60 seconds. Repeat the entire circuit for 4 to 6 rounds.

Depending upon your ability, you may shorten or lengthen the rest period. You may also complete more or fewer rounds.

For more total-body work:

Check out our favorite 15-minute full-body dumbbell workout, our total-body comeback workout plan, and our ass-kicking, full-body CrossFit workout

For a complete archive of our daily quick-hit routines, go to

Today's Workout 67 The quick-hit routine for a total-body pump (do 4-6 rounds)

Exercise 1.

Dumbbell bentover row You'll need: Dumbbells How to
Dumbbell bentover row thumbnail
-- sets
10 reps
0 sec. rest

Exercise 2.

Dumbbell Squat You'll need: Dumbbells How to
Dumbbell Squat thumbnail
-- sets
10 reps
0 sec. rest

Exercise 3.

Reverse Crunch You'll need: Resistance Band How to
Reverse Crunch  thumbnail
-- sets
10 reps
60 sec. rest