Master a Full-Body Workout—Fast!

Cable row

Get faster on the court
Leg lunges target every lower-body muscle, as well as your back and core areas. Hold dumbbells and lunge forward, as shown. Start by bending your back knee, and let the rest of your body follow its motion. Keep your upper body still with your shoulders back, chest out, and abs tight. Do two to three sets of 12 to 15 reps with each leg.

Build strong arms—the easy way
Weighted rows won’t only build a sexy, defined back; they can sculpt great-looking arms. Using a V-bar on a cable, squat down until you’re nearly in a sitting position, as shown. Pull the bar toward you (using your back muscles) to just below your sternum. Do two to three sets of 12 to 15 reps.

Bogart the cable machine
Grab the cables and lean in slightly while standing. Press the handles out in front of you, as if you were doing a chest press. The cables will work your balance and core muscles, along with your triceps and deltoids. Do two or three sets of 12 to 15 reps.

Shoulder the burden
To help you stand and sit taller, strengthen your rear deltoids and trapezius muscles. Sit on the edge of a bench with your knees together, as shown. Lean forward so your chest rests on your legs. Raise dumbbells laterally to shoulder level. Pause, then lower them slowly. Do two to three sets of 12 to 15 reps.

Leg it out
Clock lunges build muscles that help make quick left-right cuts during sports. Holding light dumbbells in your hands, lunge with your left leg to the top of the clock (12), then come back to starting position and go out to 9. Go back to 6 with each leg and continue with your right leg to 3 and 12. Complete five circles.