Pumping: 20 minutes with dumbbells for a full body workout. Strengthen your muscles and improve your endurance.
This circuit workout combines exercises for your thighs, buttocks, back, arms, and abs. You’ll do them one after the other with minimal rest, but still be able to take a breather whenever you want.
How to perform the workout
Set a timer for 20 minutes and complete as many rounds of the following exercises as possible:
- Lunges in different directions – 6 repetitions on each leg.
- Deadlift and squat – 8 reps.
- Steps with swing – 12 repetitions.
- Push-ups and knee-to-elbow raises – 8 reps.
- Knee press – 10 reps.
To find the right dumbbell weight , do a knee press. You should do 10 reps without stopping.
How to do exercises
1. Lunges in different directions
Stand up straight with your feet together and hold the dumbbells in your lowered arms next to your body. Lunge forward with your right leg and slightly bend your body with a straight back.
Return to the starting position and lunge to the side. Try to sit lower – until your thighs are parallel to the floor or close to it. Keep your back straight, move your pelvis back, and lean your body forward slightly.
Return to the starting position and repeat the same with the other leg. This combination is counted as one time. You need to do six.
2. Deadlift and squat
Stand up straight, take dumbbells in your hands. Bend forward with a straight back, bend your arms at the elbows and pull the dumbbells to your chest.
Return to the starting position, lift the weights to your shoulders and hold them in bent arms. Perform a squat. Make sure that your lower back does not round at the bottom of the exercise and that your heels do not come off the floor.
Straighten up and repeat the sequence from the beginning.
3. Steps with a swing
Stand up straight, holding the dumbbells in your lowered hands. Take a wide step to the side and lower yourself into a squat . At the same time, bend your straight body forward and swing both dumbbells between your legs.
Bring your legs together, swinging both weights forward, and then squat to the other side. Continue in the same manner.
4. Push-ups and bringing knees to elbows
Get into a push-up position, tighten your abs so your lower back doesn’t sag. Perform a push-up, keeping your core rigid. Make sure your elbows are close to your body.
Get into a push-up position, bend your right leg at the knee and bring it to your left elbow. Then repeat the same with the other leg and do the ligament again.
5. Knee press
Kneel on a mat or rolled up blanket, holding dumbbells in your arms at your sides.
Bend your body and push your pelvis back as if you were going to sit on your heels. Move your straight arms with the weights behind your body to gain momentum for the next lift.
Bend your hips, simultaneously swing both arms forward and bend them at the elbows so that the dumbbells are next to your shoulders. Press the weights up until your arms are fully extended, lower them to your shoulders and repeat from the beginning.
Write in the comments how you feel about the training?
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