Leveling Up: Home Workout With Dumbbells That Burns A Lot Of Calories
Miscellaneous / / October 26, 2021
The combination of cardio and strength training will strengthen your muscles to the maximum.
For this complex, lightweight non-collapsible dumbbells of 2–4 kg are ideal. Given the interval format and short rest between exercises, this weight will be enough to properly load both the upper and lower body, strengthen the abdominal muscles and back.
How to do a workout
The complex consists of four movements:
- Squat jump and two punches.
- Push-ups and pulls to the chest.
- Throwing lunge.
- "Bicycle" with dumbbells.
Do each of them for 40 seconds, rest the rest of the minute and move on to the next exercise. When finished, rest for 60 seconds and start over. Complete 3-5 laps.
How to make movements
Squat jump and two punches
Keeping your hands with dumbbells in front of your chest, jump into a squat and linger at the bottom point. Keeping your back straight, make two punches in front of you, collect your legs with a jump and repeat again.
Push-ups and pulls to the chest
If your dumbbells have round pancakes, place something non-slip under them and exercise more carefully.
Perform a push-up, keeping your elbows close to your body. Tighten your abs to keep your body stiff and not lift up in a wave. After lifting, perform a dumbbell pull to the chest, first with one and then with the other hand. Try to keep your body motionless and not turn your body towards the raised hand.
Lunge with spread
Lunge with your arms and dumbbells down to the sides of your front knee. Tilt your body forward slightly with your back straight. As you exit the lunge, slide your arms across the sides and lift the dumbbells over your head with your fingers facing forward. Repeat on the other leg.
"Bicycle" with dumbbells
Lie on your back, lift your straight legs off the floor, raise your shoulders and shoulder blades, and stretch your arms forward with dumbbells. Bend the knee and the opposite arm at the elbow at the same time, then change the position. Continue in this manner until the end of the interval.
Be sure to write in the comments how you like the workout.
Read also🧐
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I am writing about sports and fitness. CCM in weightlifting, competing athlete in functional all-around, a fan of yoga and running. I dive into scientific research and meta-analyzes with Pubmed so that readers get only verified information. I compose interval workouts for the home and always test them myself. I love people and want everyone to be happy.
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