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.
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
MUSCLES WORKED
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
MUSCLES WORKED
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.
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