If you only have 10 minutes to get in a strength-training workout, grab a pair of dumbbells and prepare to get to work. This CrossFit workout created by Jade Jenny, CrossFit coach and owner of Champlain Valley CrossFit, is comprised of two simple moves. But don’t think for a second that it means this workout is easy, because you will be sorely (pun intended!) mistaken.
Butt and Arm Workout
Equipment needed: A pair of light to medium dumbbells (five to 20 pounds, depending on your strength).
Directions: After warming up for five minutes with some light cardio and dynamic stretching, complete 10 rounds of the workout ahead AQAP (as quickly as possible). Move with correct form and with as little rest between reps as you can.
Modifications: For the deadlifts, you can use a barbell instead of dumbbells. If regular push-ups are too hard, rest your knees on the floor.
Keep reading for details on how to do each move.