15-minute fat blaster

Trainer Bryan Turner-Gerlach illustrates the second step of a biceps lunch at Superior Athletic Club in Medford. Julia Moore photoJulia Moore

5. Biceps lunge

1. Holding a dumbbell in each hand, stand with feet hip-width apart.

2. Raise your extended arms to shoulder level, palms up. Hold right arm directly in front of you and left arm out to the side.

3. Lunge forward with your right leg, bending both knees at 90 degrees. Bend your elbows to curl dumbbells to your shoulders. Return to start. Switch sides (lunge with left leg, right arm out to the side) and repeat. Do three sets of five repetitions on each side.

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