Crunch Time

The fastest and most efficient way for multisport athletes to max their strength.

Apr 7, 2011
Outside Magazine
How to Fit Training Into Your Busy Life

1. Work shorter, harder, smarter
2. Follow these three secrets
3. Adopt one of these Plans of Attack
4. Workout on the go
Plus: Know your

Dumbbell Thrusters

Dumbbell Thrusters

It's easy to waste your energy lifting weights (and if you've ever said, "Today, I'm working my chest," you probably are). According to Rob Shaul, owner of the Mountain Athlete gym in Jackson, Wyoming, the fastest and most efficient way for multisport athletes to max their strength is not to mimic the highly targeted routines of bodybuilders but to work the entire body in each session. Between moves, catch your breath while doing hip and shoulder stretches. "Hip and shoulder mobility are key to durability," he explains, "and if you're lifting right, you'll need the break."

Tools: One nesting 50-pound dumbbell set, like Bowflex's SelectTech 552 ($400; For each move, use enough weight so that six sets of five reps is all you can handle.
Total time: 40 minutes, twice a week (on days you don't have aerobic workouts scheduled).

WARM-UP: Five to seven minutes
Do ten squat jumps (see "Working Remotely"), ten push-ups, and ten sit-ups without resting between sets. Repeat with nine reps, then eight, and so on until you hit zero.

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