Pumping: training with one dumbbell will load the entire body in 15 minutes

This complex will help to properly load the hips and buttocks, abdominal muscles and back, and at the same time pump endurance and a sense of balance.

How to do the workout

Set a timer and do each exercise for 30 seconds in each direction:

1. Max, lunge and dumbbell press.
2. Squat with a turn to the side.
3. Deadlift on one leg and thrust.
4. Side plank.

After completing one circuit, rest 60 seconds and start training again. Complete three circles.

How to do exercises

Max, lunge and dumbbell press

Place your feet slightly wider than your shoulders. Bend at the hips, place the dumbbell between your legs. Swing and lunge forward with your right foot, holding the projectile over your shoulder. Perform a dumbbell press, return it to your shoulder and gather your legs. Repeat first.

Side turn squat

Stand with your feet shoulder-width apart, bend your right arm at the elbow and hold the dumbbell over your shoulder. Perform a squat, straighten up and in one continuous movement squeeze the projectile up and turn the body to the left. Return to starting position and repeat.

Single leg deadlift and deadlift

Take a dumbbell in your right hand, lift your right foot off the floor and bend your knee, leaving your lower leg behind your body.

Holding the projectile in a straight hand, lean forward almost to the parallel of the body with the floor. Pull the dumbbell to your waist, extend your arm again and straighten up. You can return the foot back to the floor for a second, and then lift it again and repeat again.

side plank

Stand in a side plank on your forearm, take a dumbbell in your free hand and pull it up. Check that the body is a straight line from the feet to the top of the head.

Turn your chest to the floor, bringing the dumbbell under your body, and then go back to plank and point your arm to the ceiling. Continue in the same spirit.

Share your workout experience in the comments!

Iya Zorina