You don’t need a gym membership or fancy equipment to get stronger and fitter. All you need is a pair of dumbbells and some space to perform these six exercises that target your entire body.
This workout is designed by fitness trainer James Stirling, who specializes in strength and conditioning. Strength and conditioning is a type of training that improves your strength, power, agility, and endurance, which can benefit your performance in sports and everyday activities.
The workout consists of six exercises that you do for 40 seconds each, with 20 seconds of rest in between. You should aim to do five sets of the whole circuit, resting for one minute between each set.
The exercises are:
- Squat with rotational press: This exercise works your legs, core, and shoulders, and also challenges your balance and coordination. Youl start by holding a dumbbell in each hand at shoulder level, then squat down and as you stand up, press one dumbbell up and across your body, rotating your torso. You alternate sides with each rep.
- Dumbbell deadlift: This exercise targets your posterior chain, which includes your hamstrings, glutes, and lower back. These muscles are important for generating power and preventing injuries. You start by holding a dumbbell in each hand in front of your thighs, then hinge at your hips and lower the dumbbells to the floor, keeping your back straight and your knees slightly bent. You squeeze your glutes and drive your hips forward to stand up.
- Hand-release push-up: This exercise works your chest, shoulders, triceps, and core, and also improves your shoulder mobility and stability. You start by lying on the floor with your hands under your shoulders and your legs straight. You push yourself up until your arms are fully extended, then lower yourself back down and lift your hands off the floor. You repeat this motion without letting your hips sag or your elbows flare out.
- Weighted lateral squat: This exercise improves your hip mobility and strengthens your inner and outer thighs, which can help you move better and prevent injuries. You start by holding a dumbbell in each hand at your sides, then step to the side and squat down, keeping your chest up and your knees in line with your toes. You push yourself back to the center and repeat on the other side.
- Broad jump: This exercise develops your lower body explosiveness and agility, which can help you run faster and jump higher. You start by standing with your feet shoulder-width apart, then swing your arms back and bend your knees. You jump forward as far as you can, landing softly on your feet. You turn around and repeat the jump in the opposite direction.
- Jackknife: This exercise strengthens your core muscles, which support your spine and posture. You start by lying on your back with your legs straight and your arms overhead, holding a dumbbell in both hands. You lift your legs and your arms at the same time, reaching the dumbbell toward your feet. You lower your legs and your arms back to the starting position without touching the floor.
This workout is simple but effective, and you can do it anywhere with minimal equipment. Try it out and see how it can improve your fitness and physique.
Forget the gym — you just need a pair of dumbbells and 6 exercises to …. https://www.tomsguide.com/wellness/fitness/forget-the-gym-you-just-need-a-pair-of-dumbbells-and-6-exercises-to-build-full-body-muscle.
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