1 . Full-body workouts are the best. They are time efficient, work all your muscles and provide a sense of accomplishment once you’re done with the session. They are also the best for burning fat; lots of muscles worked equal lots of calories expended, after all! This no-repeat workout is an excellent place to start, especially if you like working out with dumbbells.

This workout features 10 exercises. You’ll do each exercise 40 seconds, followed by a 20-second break, before moving on to the next one. There are no sets; you only perform the moves once, and only for a short while, so push as hard as you can (without injuring yourself) and focus on slow, controlled motion. The instructor uses a set of medium dumbbells, in this case a 40Lb/18kg pair, but feel free to use a weight that best suits your fitness level. The exercises in this workout are as follows:

● Chest Press                              ● High Squats
● Bent Over Supinated Row R       ● Static Lunge L
● Staggered Squat L                    ● Shoulder Press
● Rear Delt Row R                      ● Shoulder Shrugs
● Gorilla Rows                           ● Thrusters

If you like this and don’t mind using weights for your workouts, check out the best full-body workout: it’s only five moves and helps build muscle like no other workout. There is also a beginner-friendly, barbell-only full-body strength workout for those who have one at their disposal. How about this single dumbbell full-body muscle workout? It’s only half an hour. In terms of weights, you will need a pair of dumbbells for this workout, and if you haven’t got one, T3’s best dumbbells and best adjustable dumbbell guides are a must-read. Alternatively, have a look at the best resistance bands; they are almost as effective as dumbbells but less terrifying and more space-saving.

1. What is special about the exercise in the text?

A．It is advised to do with dumbbells.

B．It is nothing but suitable for the beginners.

C．It aims at working out the chest, shoulders and legs.

D．It needs to do the same movement in the given time.

2. What can you do in the workout?

A．Push as hard as you can.	B．Have a sense of belonging.
C．Use the best resistance bands.	D．Choose the movements you like.

3. What is the author’s purpose in writing the text?

A．To entertain.

B．To persuade.

C．To describe.

D．To advertise.

3 . Core strength is important: we use it when we carry a bag of groceries, get up from the floor, push open a door and so like. But too often, we think of “core” training as something done specifically with sit-ups or planks(平板支撑).       1     It is because our cores do so much more.

If you do nothing but sit-ups, you’re being just as short—sighted as somebody who never does any core work because it’s boring or they “forget”.     2    

Treat your core like any other muscle. When we train our arms, we get stronger and progress to heavier dumbbells. When we train our legs, we end up squatting (蹲) with more weight over time.     3     You wouldn’t do 100 curls with a 5-pound weight when the 25-pounder is right there. Find a more challenging exercise. You may have many more options.

Another thing we can learn from other types of strength training is that your core work doesn’t have to be an everyday thing. If you try a more challenging core move and find yourself ache afterward, you may be thinking “How can I do this every day? It’s too hard.”     4     It’s okay to do devoted core work two or three times a week, resting in between.

    5     Sit-ups work the muscles at the front of our body. But our core includes a lot more than that. To hit all of these muscles, we’ll need to do different movements. It’s true that planks work pretty much everything in the body, so that’s a good place to start, but there are so many more options—not to mention that variety helps not just to relieve boredom, but also gives each muscle a chance to work hard without being limited by the strength of its neighbors.

A．And that’s a shame.

B．But the core isn’t just one muscle.

C．If you’d like to do more, you can!

D．So why would we train our core any differently?

E．So how can you make sure you’re hitting them all?

F．And there’s no reason you have to do it every day.

G．To become stronger, try thinking about it a little differently.