Full Body Workout for Sports Performance

Elevate Your Game

Use this 20-minute total body workout to build a world-class physique

By Pete Williams

Dumbbell Split Curl to Press

Stand holding dumbbells at your sides (palms facing each other), with one foot on a bench that's about midthigh height. Perform a biceps curl with your right arm, rotating your palm as you go so it faces you at the top. Press the weight overhead, rotating your palm so it faces away.
As you lower your right hand...
...Repeat the motion with your left arm so the dumbbells pass at your torso. Finish your reps, then place the opposite foot on the bench and repeat.

The Ultimate Chest Warmup

2
8-10

This Move Works:

Total Body

Step 1
Step 2
Step 3

Variations on this Exercise

More From

	Related Program
	Personal Trainer for Men This program does triple duty—building muscle, burning fat, and saving you time. The plan is built on complex movements that use more muscle with every rep, so you build more lean tissue in fewer sets.

Keywords:

sites/default/files/MH0606_SPORTSPER_15_SM-th_0.jpg

%5B%7B%22link%22%3A%22%3Ca+href%3D%5C%22%5C%2F2013%5C%2F05%5C%2F20%5C%2Fmeatless-monday-grilled-vegetable-pasta-salad%5C%22+title%3D%5C%22Meatless+Monday%3A+Grilled+Vegetable+Pasta+Salad%5C%22%3EMeatless+Monday%3A+Grilled+Vegetable+Pasta...%3C%5C%2Fa%3E%22%2C%22image%22%3A%22%3Ca+href%3D%5C%22%5C%2F2013%5C%2F05%5C%2F20%5C%2Fmeatless-monday-grilled-vegetable-pasta-salad%5C%22%3E%3Cimg+src%3D%5C%22%5C%2Fsites%5C%2Fdefault%5C%2Ffiles%5C%2Fgrilled-vegetable-pasta-salad-meatless-monday-juicebar_1.jpg%5C%22+%5C%2F%3E%3C%5C%2Fa%3E%22%7D%2C%7B%22link%22%3A%22%3Ca+href%3D%5C%22%5C%2F2013%5C%2F05%5C%2F20%5C%2Fhow-to-feel-better-about-yourself%5C%22+title%3D%5C%22Talk+Yourself+into+a+Better+Self+Image%5C%22%3ETalk+Yourself+into+a+Better+Self+Image%3C%5C%2Fa%3E%22%2C%22image%22%3A%22%3Ca+href%3D%5C%22%5C%2F2013%5C%2F05%5C%2F20%5C%2Fhow-to-feel-better-about-yourself%5C%22%3E%3Cimg+src%3D%5C%22%5C%2Fsites%5C%2Fdefault%5C%2Ffiles%5C%2Fpositive-self-talk-juicebar_1.jpg%5C%22+%5C%2F%3E%3C%5C%2Fa%3E%22%7D%2C%7B%22link%22%3A%22%3Ca+href%3D%5C%22%5C%2F2013%5C%2F05%5C%2F20%5C%2Ffitstreak-day-20-fight-flabby-arms%5C%22+title%3D%5C%22%23FitStreak+Day+20%3A+Fight+Flabby+Arms%5C%22%3E%23FitStreak+Day+20%3A+Fight+Flabby+Arms%3C%5C%2Fa%3E%22%2C%22image%22%3A%22%3Ca+href%3D%5C%22%5C%2F2013%5C%2F05%5C%2F20%5C%2Ffitstreak-day-20-fight-flabby-arms%5C%22%3E%3Cimg+src%3D%5C%22%5C%2Fsites%5C%2Fdefault%5C%2Ffiles%5C%2Ffitstreak-fight-flabby-arms-day-20-juicebar_1.jpg%5C%22+%5C%2F%3E%3C%5C%2Fa%3E%22%7D%2C%7B%22link%22%3A%22%3Ca+href%3D%5C%22%5C%2F2013%5C%2F05%5C%2F17%5C%2Ffitness-hacks-make-exercising-easier%5C%22+title%3D%5C%22Fitness+Hacks+to+Make+Exercising+Easier%5C%22%3EFitness+Hacks+to+Make+Exercising+Easier%3C%5C%2Fa%3E%22%2C%22image%22%3A%22%3Ca+href%3D%5C%22%5C%2F2013%5C%2F05%5C%2F17%5C%2Ffitness-hacks-make-exercising-easier%5C%22%3E%3Cimg+src%3D%5C%22%5C%2Fsites%5C%2Fdefault%5C%2Ffiles%5C%2Fweekly-blend-5-17-people-exercising-juicebar_1.jpg%5C%22+%5C%2F%3E%3C%5C%2Fa%3E%22%7D%2C%7B%22link%22%3A%22%3Ca+href%3D%5C%22%5C%2F2013%5C%2F05%5C%2F17%5C%2F5-bike-safety-tips%5C%22+title%3D%5C%225+Tips+for+a+Safe+Bike+Commute%5C%22%3E5+Tips+for+a+Safe+Bike+Commute%3C%5C%2Fa%3E%22%2C%22image%22%3A%22%3Ca+href%3D%5C%22%5C%2F2013%5C%2F05%5C%2F17%5C%2F5-bike-safety-tips%5C%22%3E%3Cimg+src%3D%5C%22%5C%2Fsites%5C%2Fdefault%5C%2Ffiles%5C%2Fbiking-to-work-traffic-juicebar_1.jpg%5C%22+%5C%2F%3E%3C%5C%2Fa%3E%22%7D%2C%7B%22link%22%3A%22%3Ca+href%3D%5C%22%5C%2F2013%5C%2F05%5C%2F17%5C%2Ffitness-tools-top-athletes-use-train%5C%22+title%3D%5C%22The+Fitness+Tools+Used+By+Top+Athletes%5C%22%3EThe+Fitness+Tools+Used+By+Top+Athletes%3C%5C%2Fa%3E%22%2C%22image%22%3A%22%3Ca+href%3D%5C%22%5C%2F2013%5C%2F05%5C%2F17%5C%2Ffitness-tools-top-athletes-use-train%5C%22%3E%3Cimg+src%3D%5C%22%5C%2Fsites%5C%2Fdefault%5C%2Ffiles%5C%2Fsklz-athletes-performance-san-diego-juicebar_1.jpg%5C%22+%5C%2F%3E%3C%5C%2Fa%3E%22%7D%2C%7B%22link%22%3A%22%3Ca+href%3D%5C%22%5C%2Fslideshow%5C%2Fhair-tutorials%5C%22+title%3D%5C%227+Great+Gym-to-Street+Hairstyles%5C%22%3E7+Great+Gym-to-Street+Hairstyles%3C%5C%2Fa%3E%22%2C%22image%22%3A%22%3Ca+href%3D%5C%22%5C%2Fslideshow%5C%2Fhair-tutorials%5C%22%3E%3Cimg+src%3D%5C%22%5C%2Fsites%5C%2Fdefault%5C%2Ffiles%5C%2Fgym-to-street-hairstyles-gibson-tuck-th.jpg%5C%22+%5C%2F%3E%3C%5C%2Fa%3E%22%7D%5D