By Mikkel Hyldebrandt

Working out and staying active does wonders for your self-esteem and well-being. In fact, a good workout can help you feel really good about yourself – sexy, even! So, here’s a quick workout to make those muscles pop for those times when you want to feel good – and sexy – in your own skin.

The workout is ideal for when you want a quick and attractive pump before you go out on the town. It incorporates more isolation moves along with heavier weights and more repetitions in your workout. Some exercises are supposed to be done as a superset circuit while others are isolated. Keep rest periods reasonably short, so it stays heavy, quick, and sweat-drippingly sweet.

Exercise 1A – Parallel Bar Dip 

 Starting position between parallel bars. Using your bodyweight lower yourself up and down, so your arms go to a 90-degree angle. 

Four sets, 10-15 reps, one minute rest between sets.

Exercise 1B – Dumbbell Shrug

Holding a dumbbell in each hand in starting position. Keeping your core tight, raise your shoulders toward your ears as high as possible, then back to start. 

Four sets, 10-15 reps, one minute rest between sets.

Exercise 2A – Lateral Raise Dumbbell

Holding a dumbbell in each hand in starting position. With stretched arms, raise dumbbells to shoulder level, pause for a second, then lower to start. 

Four sets, 10-15 reps, one minute rest between sets.

Exercise 2B – Face Pull

Starting position in front of a rotating pulley with a rope attachment in the medium position. Grab the rope at the ends and pull it towards you and outward towards your ears. Back to start. 

Four sets, 10-15 reps, one minute rest between sets.

Exercise 3 – Incline Dumbbell Bench Press

Starting position is an adjustable bench at a 45-degree incline. Lie on your back holding a pair of dumbbells above your shoulders, arms fully extended. Lower both dumbbells to the sides of your chest. Pause, and then back to the starting position.

Three sets, 8-12 reps.

Exercise 4A – Incline Dumbbell Biceps Curl

Starting position is an adjustable bench at a 45-degree incline. Let the dumbbells hang at your sides. Curl the dumbbells up, bringing both weights shoulder level, then back to starting position.

Four sets, 10-15 reps, one minute rest between sets.

Exercise 4B – Cable Pressdown

Starting position: grab the V-handle or rope attachment set to a high on the pulley station with an overhand grip. Elbows and forearms are parallel to the floor. Press straight down, making sure your elbows don’t move. 

Four sets, 10-15 reps, one minute rest between sets.

Exercise 5 – Elevated Pushup

Starting position is with your feet elevated from a standard bench height. Perform pushups, maintain a proper plank, and keep your elbows tucked in.

Three sets, 8-12 reps.

Exercise 6 – Seated Cable Row

Starting position is at a low-pulley cable station with a V-handle attachment. Place the feet on the platform, grab the handle with both hands using an overhand grip. Keep your torso stationary and drive your elbows past your sides to pull the cable attachment towards the waist. Pause and squeeze shoulder blades together, then back to start. 

Three sets, 8-12 reps.

Exercise 7 – Hanging Leg Raise

Starting position is hanging from a pullup bar with an overhand grip, making sure your arms are completely straight. With your legs completely straight the entire time, tighten your core, and use your abs to raise your feet toward your shoulders, then back to start.

Four sets, 10-15 reps.