Think an effective workout requires a gym full of kit? This workout, featuring just one pair of dumbbells, shows you otherwise.
|HOW TO DO THE WORKOUT|
|The following exercises are to be done back to back, with no rest between each move. Perform 10 reps of each exercise and rest for 60-90 secs once the whole circuit is complete. Repeat 3-5 times.|
glutes, hamstrings, quads, calves, core, traps, rhomboids, lats
- Stand tall with soft knees, shoulders back and a pair
of dumbbells at your side.
- Press your hips back, keep your chest up and slowly lower the dumbbells towards the ground.
- Once the dumbbells are midway down your shin, pause, squeeze your glutes and return to the starting position.
2. Dumbbell Push-up
pecs, triceps, delts, core
- Assume the usual push-up position with your hands and feet slightly wider than shoulder-width apart.
- Keeping good form, lower your torso until your chest lightly
touches the floor.
- Push back up to the start position, then drive your hips up in the air
while simultaneously reaching one hand back towards the opposite foot.
- Return to the push-up position. That’s one rep.
- Now repeat the process using the other hand.
3. Windscreen Wipers
abs, obliques, pecs, triceps, delts, lats
- Lie on your back with your arms extended, a dumbbell in each hand and your feet together.
- Keeping your arms straight throughout, lift your legs up then move them towards your right hand.
- Return your feet to the ground and immediately lift them back up to
your left hand.
- That’s one rep.
quads, hamstrings, glutes, core, delts, traps, triceps
- Hold a pair of dumbbells on your shoulders, with your hands in a neutral position.
- Do a deep squat, keeping your back
in good alignment.
- Drive up through your heels and punch the weights straight up
in the air.
- Drop down into the next squat and repeat the process.
5 Alternating Reverse Lunge
quads, hamstrings, glutes, calves, core
- With a pair of dumbbells at your side, take a big step backwards until your knee lightly grazes the floor.
- Keeping your shoulders back, return to the starting position and go again on the other leg. That’s one rep.
6. Bent-over Row
core, lats, rhomboids, posterior delts, erectors, biceps
- Begin by doing a deep push-up.
- Holding the weights in front of you, bend your knees, press your hips back, keep your chest up and your shoulders down. This is your starting position.
- Row the weights up to your side, turning your hands as you go and keeping your elbows tucking in.
- Pause at the top, then return to the start.
7. Dumbbell Swing
glutes, quads, hamstrings, core
- Holding the dumbbells close together, hinge
your hips backwards,
then snap them forwards.
- Allow the weights to swing up to about shoulder level and then
fall back down into the next swing.
- Keep your posture in check throughout the move and make sure you’re not lifting the weights with your arms. All the momentum should come from your hips.
8 Power High Pull
pecs, triceps, traps, delts, core, lats, rhombids
- Begin with your hips back and chest up, holding a pair of dumbbells just above your knees.
- Drive your hips forward, come up onto your toes and drag the weights up in the air, pausing briefly at the top of the move with elbows wide.
- Return to the start position and go again.