Weekly challenge

Solstice Sprint

★ Bronze medal

December 21 is the shortest day of the year, so this is a short workout for a busy holiday week: five full-body dumbbell lifts, three sets each, done in about 30 minutes. All it takes is a pair of dumbbells and a bench.

• Goblet Squat3 × 12
• Dumbbell Bench Press3 × 10
• Single-Arm Dumbbell Row3 × 10
• Dumbbell Shoulder Press3 × 10
• Dumbbell RDL3 × 10

Keep each rest to about a minute. Row reps are per arm.

Make it your workout in Iron Streak and log every lift to earn the medal.