One 5 lb dumbbell · about 16 minutes
A short upper-body routine for two or three days a week. There is nothing to count: every move runs on a 45-second timer with a 20-second breather, and the drawings show exactly what to do. Press Start and follow along.
Warm-up
Go through all six, resting 20 seconds between each, then go around a second time. The dotted lines show where the move starts and ends.
Choose a speed where the last few seconds feel like work but your form stays clean. Lowering the weight slowly does more for your muscles than going fast.
Muscles grow while you rest, so leave a day between sessions. Two or three times a week is plenty.
Try lowering for a slow count of three before looking for more weight. Stop any move that pinches or hurts.