this 15 min bust workout will make you go crazy.


Rear Lateral Raise

Stand with feet-hip width apart, holding dumbbells with palms facing forward. Bend knees, shift hips back, and bring torso close to parallel with the ground.Without moving torso, raise arms straight out to sides to shoulder height. Pause, then slowly return to starting position. Do it for 3 min.

Dumbbell Fly

Lie faceup on a flat bench with your feet flat on the floor. Hold a pair of dumbbells above your shoulders with your elbows slightly bent . lower the weights until your elbows are even with your chest . Keep the same bend in your elbows as you press the weights back up. Do this for 3 min.

Plank Walk

 Start with your hands in a plank position with your palms on the floor, your wrists underneath your shoulders. Your feet should be shoulders-width apart. Lift your right hand and left foot. Step both a foot to the right. Next lift your right foot and left hand. Step both out to the right. Then reverse.  Do this for 3 min.

Decline Dumbbell Presses

Choose a workout bench with adjustable back and adjust it, so your head is lower than your hips.  Grab two dumbbells and hold them straight up, just like you would do normal dumbbell presses. lower the dumbbells to the bottom of your ribcage, get a good stretch and push up to the starting position. Keep your elbows towards your body rather than way out to the sides and focus on pushing with the lower part of the chest. Do it for 3 min.

Incline Dumbbell Bench Press

Sit on an adjustable bench set to a low incline  and place your feet flat on the floor. Grab two dumbbells and hold them up above your shoulders, arms straight . Slowly lower the weights down to the sides of your chest . Pause, then press the dumbbells back up toward the ceiling. Do this for 3 min.

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