Pumping: Express Workout with Dumbbells for Major Muscle Groups. You will pull, press and squat.
This complex is suitable for those who want to quickly load the whole body. The workout includes squats and lunges to pump up the legs, deadlifts and presses to strengthen the back, chest, arms and shoulders. All this is done in a circuit format, which allows you not only to work out the muscles, but also to pump up your endurance.
How to perform the workout
The complex consists of the following exercises:
- Double Dumbbell Snatch – 8 reps.
- Alternating dumbbell rows – 10 reps.
- Side lunges with one dumbbell – 8 reps.
- Dumbbell Glute Bridge Press – 10 reps.
- Pulse squats – 10 reps.
Perform the exercises one after another, trying not to rest between them. After finishing the last one, take a breath for 1-2 minutes, and then start over. Do 5 circles.
As for the weight of the dumbbells , take the equipment with which you can easily perform 8 snatches. Women can try 5-8 kg, men – 12-15 kg. You can also change the weight of the weights in different exercises: for snatches and bench presses, take lighter equipment, and for the rest of the exercises – heavier.
How to do exercises
Double Dumbbell Snatch
Place your feet slightly wider than shoulder-width apart, place the dumbbells between your feet. Bend your knees, bend over with a straight back and grab the handles of the dumbbells.
Holding the dumbbells, stand up straight and lift them over your head until your arms are fully extended. Perform the exercise in a continuous motion, using the momentum from your back extension to make it easier to lift the weights up.
Then lower the dumbbells again, touch the floor with them and repeat the jerk.
Alternating dumbbell row
Take the dumbbells in your hands, bend over with a straight back, bend your knees slightly. Look at the floor. Bend your arms one by one, pulling the weights closer to your side and lowering them back.
Make sure your lower back is in a neutral position, keep your arms close to your sides, and do not raise your shoulders towards your ears.
Single Dumbbell Lateral Lunges
Take a dumbbell in your left hand, put your feet together. Do a wide lunge to the right, bend over and touch the weight to the floor next to your left foot. Return to the starting position and start over. Do 8 reps, then take the dumbbell in your right hand and repeat the lunges to the left side.
Dumbbell Glute Bridge Press
Lie on your back, bend your knees and place your feet on the floor. Take dumbbells in your hands. Lift your pelvis off the floor and straighten your hips completely so that your body from your knees to your shoulders is in one line. Straighten your arms with dumbbells in front of you. This is the starting position.
Keeping your body suspended, lower your arms one by one until your elbows touch the floor and return them back.
Pulse Squats
Grab the dumbbell by the pancake with both hands and hold it in front of your chest. Squat through a full range. Before you stand up from the squat, pulse – swing up, then lower yourself back into a deep squat, and only then stand up. This counts as one rep.
Try the workout and share your impressions in the comments.
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