Superfast Meals and Moves

30 minutes is all it takes to keep your resolutions. Try this 10-minute upper-body circuit, then enjoy a 20-minute recipe.

Upper Body--Part 4

Upper Body―Part 4

Minute 8: Seated Concentration Curls (toning, pictured)
Sit in a chair, holding a three- to five-pound dumbbell in right hand. With legs apart, lean torso forward a few inches, and rest right elbow on right inner thigh. Curl dumbbell toward chest, keeping elbow still, and hold for a count of three. Slowly lower; repeat for 30 seconds, then switch sides.  

Minute 9: Stair Climbers (cardio cooldown)
Run up a flight of stairs as fast as you can, then jog down. Repeat for 30 seconds. (If you don't have stairs, do the Sideways Shuffle.) Then walk in place for 30 seconds to slow your heart rate.

Minute 10: Doorjamb Chest Stretch (stretch)
Stand near an open doorway with right elbow bent, as if swearing an oath. Place right palm on doorjamb, and slide it up slightly. Slowly lean forward into door opening until you feel a stretch in chest and front of shoulder. Hold for at least 15 seconds, then repeat on the other side.

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