When you don’t have a long list of options at your home gym — or when it’s rush hour at your local gym and most of the equipment is used up — you need to be prepared. Most people can access a file A few pairs of dumbbellsAdjustable seat and floor space. If you can do it, this full-body dumbbell exercise will tick all the boxes great conditioning.
what do you need: A pair of light, medium and heavy dumbbells, an adjustable bench and some space to do your things.
directione: This exercise will take about 45 minutes to complete. He uses super combinations to keep things efficient, raise your heart rate, and increase the size of your muscles. Each double workout begins with a large movement followed by a smaller movement that is less physically stressful to ensure you don’t run out of strength before the end. The two exercises are performed consecutively with no rest in between. Once you complete the second exercise in the pairing, rest for the specified amount of time. Then repeat the overall set. Supergroups are listed as A1, A2, B1, B2, and so on.
- A 1. Dumbbell squat with stand x 10 (each leg): Get a heavier dumbbell and hold it vertically with both hands, as you would a squat. Keeping your feet about shoulder width apart, put all of your weight on one foot and place your other foot slightly behind you (only your toe should touch the floor). Maintaining a long, erect torso, lower into a squat position keeping your weight centered over your front leg. The other leg can bend to the side as you go under the squat.
- A 2. Pentoffer, reverse fly x 12: Use lighter weight dumbbells. Position with your feet shoulder width apart, then bend at the hips, keeping your spine flat. Hold the dumbbells with your arms fully extended below you; Keep palms facing each other. In one motion, squeeze your shoulder blades together and move the weights apart and up to shoulder level while keeping your arms extended. Look for a deep contraction in the upper back and postural muscles. Keep your eyes down in order to keep the neck aligned to the rest of your back.
- Perform A1 and A2 as an all-out group for 3 rounds. Rest 60 seconds between rounds.
- B 1. Romanian dumbbell deadlift x 10: This is just like a typical deadlift (see here to explain), except for the Roman style which asks for her knees to be straighter. Keep in mind that straight knees usually mean lower back rotations a little early in the movement, so it’s okay if you don’t go down much with the dumbbells in your hands. Use heavy dumbbells for this. Hold a dumbbell in each hand while standing with your feet shoulder width apart. With a controlled movement and with a straight back, bend at the hips and lower the dumbbells; Keep your arms straight. Squeeze the glutes and hamstrings to return to the upper position. Remember to support your torso and upper back to avoid slouching.
- B2. Dumbbell Z-Press x 10: Sit on the floor with your torso straight and hold a medium-weight dumbbell at shoulder level. Spread the legs wide apart to ensure the torso remains long and there is no curvature or curvature of the spine – consider a proud chest. While maintaining this position, press the weights up, similar to a typical military press. You don’t have back support, so brace continuously for the core to maintain its position. It’s more difficult than it seems!
- Do B1 and B2 as an all-out group for 3 rounds. Rest 60 seconds between rounds.
- C1. Reverse dumbbell lunges x 10 (each leg, alternately): Hold a dumbbell in each hand, feet shoulder width apart. Extend one leg back and lower your body – keeping your torso straight and bend your front knee forward as you descend. Use your front quads to drive backwards up to the starting position.
- C2. Single arm dumbbell grab x 6 (each arm, alternately): Use a heavy dumbbell and hold it with one arm at chin level between the knees. Keeping your spine completely flat, bend your legs into a semi-squat position. In one big movement, “throw” the weight to a full overhead position, using your arm as little as possible. This movement is driven by the body and the momentum you put into the weight with your legs and torso. Finish in an overhead push-up position, lowering the weight to the shoulder before returning to the starting position.
- Perform C1 and C2 as an all-out group for 3 rounds. Rest 90 seconds between rounds.
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