Even bodybuilding royalty Arnold Schwarzenegger sometimes takes a minimalist approach to workouts.
Take this workout for example, published in Arnie's Pump Club newsletter. It only requires a set of dumbbells. Plus, if you're short on time, this gains session can be completed in under 20 minutes.
'To give you a taste of how a full-body workout can pump up your upper and lower body and target your abs, we created a lightning-fast programme,' says Schwarzenegger.
No dumbbells? No problem. There's a bodyweight version too.
The Workout
'The workout is a five-exercise circuit,' says Schwarzenegger. 'You’ll do all five exercises in a row, resting 30 to 60 seconds between each exercise. So you’ll do the first exercise, rest 30 seconds, then the second exercise, rest 30 seconds and so forth. Once you complete the fifth exercise, rest, and then return to the first exercise. You’ll do a total of two rounds and be done in less than 20 minutes. If you want to push yourself, you can do up to four-total rounds.'
Reverse Lunge (Bodyweight or with Dumbbells) x 10 reps each side and 2 sets
Stand tall. Keeping your chest up at all times, take a step backward with one leg, bending your front knee until the back knee touches the ground. Stand up explosively, pause and repeat.
Row (Inverted Row or Dumbbell Row) x 10 reps and 2 sets
Hinge at the hips with a flat back and your hips behind your heels, your dumbbells hanging by your thighs. Row the dumbbells up to your hips while squeezing the shoulder blades together and keeping them away from your ears. Slowly lower the dumbbells, ready to repeat.
Side Plank X 30 Seconds Each Side and 2 Sets
Lie on your side and push yourself into a high-side plank or elbow-supported side plank. Keep your hips high and shoulders away from your ears, hold the position for the allotted time.
Squat (Bodyweight or Dumbbell Goblet Squat) x 12 reps and 2 sets
Hold your dumbbell in front of your chest with your palms facing upwards. Standing tall, keep your chest up and sink your hips back, before bending your knees to drop your thighs until they are at least parallel to the floor. Drive up back to standing, ready to repeat.
Dumbbell Floor Press (Press-ups or Dumbbell Chest Press) x 15 reps and 2 sets
Lie flat on the floor with your knees bent and feet planted. Bring the dumbbells up above your chest with the arms straight and the palms facing away from you. Lower the dumbbells either side of your chest, at 45 degrees below your shoulders. Feel a stretch across your chest before pushing the dumbbells away from you, ready to repeat.
Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.
