Pumping: A Super Complex With Dumbbells That Will Help You Lose Weight. An intense workout for those who want a slim and toned body.
Thanks to the interval format, this workout will get your heart rate up and burn a lot of calories. What’s more, intense workouts are better at burning belly fat than more relaxed workouts.
So if you’re looking to shave a few inches off your waist, forget about taking long rests between sets and get ready to work hard for 15-25 minutes.
How to perform the workout
The complex consists of five exercises:
- Devilish burpees.
- Squat with dumbbell raise.
- High hip running.
- Lunges with dumbbell raises.
- Bike.
Set a timer and do each exercise for 40 seconds, then rest for the remainder of the minute. After you complete the circuit, rest for one minute and start again. Do five circuits.
Be guided by your condition. If you feel your pulse is going through the roof, add more rest – work for 30 seconds and rest for the same amount of time. You can also reduce the number of circles to three.
How to do exercises
Devil’s Burpees
Get into a push-up position with dumbbells, bend your elbows and lower yourself until your chest and hips touch the floor. Then push yourself up off the floor, jump your feet closer to your hands and stand up straight.
Swing the dumbbells between your legs, then use the momentum to quickly lift the weights up and straighten your arms completely. Lower the dumbbells and repeat.
Squat with dumbbell raise
Place your feet together, take dumbbells in your hands. Simultaneously perform a squat and swing the weights forward. When exiting the squat, lower your hands.
High Hip Run
Place the dumbbells on the floor half a meter apart. Stand to the right of them, bending your right leg at the knee. Alternating legs, step over the weights in three jumps. Land on your toes and lift your knees high.
When you are to the left of the dumbbells, your left leg will be bent. Start the movement back with it, and return to the starting position in three jumps. Continue in the same spirit.
Lunges with dumbbell raises
Stand with your feet shoulder-width apart and hold a dumbbell in your right hand. Lunge back with your right leg, simultaneously lifting the weight forward with your straight arm. Return to the starting position and repeat.
Bike
Lie on your back, put your hands behind your head, lift your straight legs not high from the floor. At the same time, bend your right leg and turn your body to the right, trying to reach your left elbow to your knee.
Then turn your body to the left, straighten your right leg and bend your left. Continue, alternating sides. Do not lower your legs and shoulder blades to the floor until the end of the interval. And on the contrary, press your lower back to the mat.
Share your impressions of the workout in the comments. How many laps did you do?
KEEP TRAINING
Pumping Up: 5 Easy Exercises for a Vigorous Start to the Day
Pump Up: An Outdoor Workout That Will Give Your Legs and Abs.
