Pumping: 20 minutes with dumbbells for a full body workout

This circuit workout combines exercises for pumping the hips, buttocks and back, arms and abs. You will do them one after the other with minimal rest, but still be able to take a breath whenever you want.

How to do the workout

Set a timer for 20 minutes and do as many rounds of the following exercises as you can:

1. Lunges in different directions - 6 reps with each leg.
2. Deadlift and squat - 8 reps.
3. Steps with a swing - 12 repetitions.
4. Push-ups and bringing the knees to the elbows - 8 reps.
5. Knee press - 10 reps.

To pick up suitable weight dumbbells, do a knee press. You must complete 10 reps without stopping.

How to do exercises

1. Lunges in different directions

Stand straight, feet together, hold dumbbells in lowered hands next to the body. Lunge forward with your right leg and slightly tilt your body with a straight back.

Return to starting position and do lunge to the side. Try to sit lower - to the parallel of the thigh with the floor or close to it. Keep your back straight, take your pelvis back, and tilt your body slightly forward.

Return to the starting position and repeat the same with the other leg. This link is counted as one time. You need to complete six.

2. Pull and squat

Stand up straight, take dumbbells in your hands. Lean forward with a straight back, bend your elbows and pull the dumbbells to your chest.

Return to the starting position, lift the shells to your shoulders and hold them in bent arms. Do a squat. Make sure that the lower back does not round at the bottom of the exercise, and the heels do not come off the floor.

Straighten up and repeat the bunch from the beginning.

3. Steps with a swing

Stand up straight, hold dumbbells in lowered hands. Take a big step to the side and lower yourself into squat. At the same time, tilt your straight body forward and place both dumbbells between your legs to swing.

Connect your legs by swinging two projectiles forward, and then go into a squat to the other side. Continue in the same spirit.

4. Push-ups and bringing the knees to the elbows

Stand in an emphasis lying, tighten the press so that the lower back does not sag. Perform a push-up while maintaining a rigid core. Make sure your elbows are close to your body.

Take a lying position, bend your right leg at the knee and bring it to your left elbow. Then repeat the same with the other leg and do the ligation from the beginning.

5. Knee Press

Kneel on a mat or rolled up blanket. Hold dumbbells in lowered hands next to the body.

Tilt your body and move your pelvis back, as if you are going to sit on your heels. Move straight arms with shells behind the line of the body to gain momentum for the next lift.

Straighten at the hip joints, at the same time swing both arms forward and bend them at the elbows to dumbbells were close to the shoulders. Squeeze the shells up to full extension of the arms, lower to the shoulders and repeat again.

Write in the comments, how does the workout feel?