It doesn’t matter that your are a girl or a boy, it doesn’t really matter if you workout at home or in the gym! This training routine will get the best out of you. Just grab a pair of dumbbells and get in top shape with this workout!
Whether you’re on the road for work or you simply need a day off from dealing with muscleheads, sometimes making it to the gym just isn’t in the cards. That doesn’t mean you need to hit a pause on achieving your goal to torch body fat and build lean muscle.
If you can find a pair of dumbbells, enough space to do a lunge, and the energy to go balls to the wall for up to a half-hour, you have all of the ingredients to stay on track. Do these seven moves with high intensity and you’ll get a full-body workout that takes around 20-30 minutes to complete.
To burn fat, stay consistent with your rep speed and aim to complete about 20 reps for all exercises. Run through all seven moves as a circuit 3-4 times. Rest as needed.
Squat and Dumbbell Shoulder Press:
You know by now that the squat is the go-to move for lower-body development. And tacking a dumbbell shoulder press onto the end of the squat will jack up your heart rate. Adding a dumbbell shoulder press to the end of the movement will translate to more of a caloric burn.
- Stand in a traditional squat position with your feet shoulder-width apart.
- Keep the dumbbells up toward your shoulders to help with stability.
- Perform a squat, and as you come up, press the dumbbells up.
- You should be in a standing shoulder press position as you reach the top of the squat.
Walking Dumbbell Lunge and Hammer Curl:
The walking lunge can thrash your lower body when it’s performed as a bodyweight exercise. By adding additional weight and a hammer curl, it forces your body to recruit muscles to stabilize the core while working the biceps and forearms. With the walking lunge, the heavier the weight, the more caloric burn.
- Hold a pair of dumbbells at your sides.
- Your knees should be bent slightly.
- Keep your head straight and chest up as you take a step forward with your left leg.
- Do not allow your back knee to touch the floor or your front knee to travel over the toes of your grounded foot.
- Perform a curl with your left arm and return to the start position.
- Repeat the movement with the opposite leg/arm combination.
Dumbbell Pushup to Triceps Kickback:
This twist on the traditional pushup will get you from the inside out. Your heart will be pumping and your whole body will be sweating in a matter of seconds. The reason being is twofold: you’re moving a big muscle group while keeping your core stable, which makes this combo super challenging.
- Holding the dumbbells, get into a pushup position and perform a traditional pushup.
- When you come up to the start position, lift your right arm and do a triceps kickback.
- Repeat on the opposite side.
- That’s one rep.
Alternating Lunges with Dumbbell Lateral Raise:
Use the same rules for form as the walking lunge. When using a lighter weight you can raise the dumbbell as high as you want.
- Come back to the start position after completing a lunge and, without rest immediately do a lateral raise:
- With your elbows slightly bent, slowly raise the dumbbells 45 degrees past parallel.
- Bring the weight down with control and lunge with the opposite leg.
TRy this workout and the comeback and let me see how this went! Share the knowledge!