Seven 5-Minute Workouts For Every Day Of The Week
When Harley Pasternak, the Los Angeles trainer behind the A-list bodies of Kate Upton and Megan Fox, combed through more than 2,100 studies with researchers, he discovered one surprising theme—when it comes to strength training, less is more.
He used that research in his new book, 5 Pounds, and to make this plan for Glamour. Do one move each day of the week (the next week, start at the beginning). Complete the reps, rest for one minute, then repeat twice. Also, take at least 10,000 steps a day (use a pedometer app like Pacer). You’ll be fitter in a month. Behold: the answer to your workout prayers.
Day 1: Reverse Lunge
(Works glutes, hamstrings, and quads) Stand with feet shoulder-width apart, hands on hips. Take a giant step backward with left leg, and lower hips until both knees are bent 90 degrees (right knee directly over ankle), as shown. Push through right heel and return to start, then repeat on the opposite side. Continue, alternating legs for 40 total reps.
Day 2: Superman
(Works glutes, hamstrings, and lower back) Lie facedown on the floor with arms and legs extended in an X shape. Slowly lift your legs, chest, and arms as high as you can, as if you were flying, as shown, then lower to start. Do 20 reps.
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Day 3: Lying Triceps Extension
(Works triceps) Lie with your back on floor and feet flat, holding a dumbbell (or large water bottle) in each hand. Extend arms straight up, palms facing each other. Bend elbows and lower weights by your ears (keeping upper arms perpendicular to the floor), as shown, then return to start. Do 20 reps.
Day 4: Stiff-Legged Dead Lift
(Works glutes and hamstrings) Stand with feet shoulder-width apart, a dumbbell in each hand, palms facing you. Keeping chest up, hinge at waist, push hips back as far as you can, and lower the weights to knees, as shown, then return to start. Do 20 reps.
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Day 5: Standing Curl and Press
(Works biceps and shoulders) Stand holding a dumbbell in each hand, arms by sides, palms facing each other. Slowly bend elbows and curl weights up by shoulders, as shown, then press weights overhead, palms still facing in. Reverse motion and lower to start. Do 20 reps.
Day 6: Single-Arm Row
(Works upper back, rear shoulders, and biceps) Start in a lunge, left leg straight back. Resting right arm on thigh, hold dumbbell in left hand, palm in. Bend elbow straight back, as shown, and lower arm to start. Do 20 reps. Switch sides and repeat.
Day 7: Standing Side Bend
(Works obliques) Stand with feet shoulder-width apart, dumbbell in right hand, palm facing in. Slowly drop right shoulder, and arch body to the side, as shown; reverse direction and arch body left, then return to start. Do 20 reps. Switch weight to left hand and repeat.
By Shaun Dreisbach; Photos by George Nerheim
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