From a full plank position, lower into a pushup, keeping abs tight so hips don't sag.
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Press back up into full plank and immediately reach one arm up by ear, palm facing in. Lower arm to return to starting position. Repeat, alternating arms with each rep.
Make this easier by placing feet wider apart, harder by bringing them closer together. Stand with feet hip width, holding dumbbells with palms facing away from thighs. Hinge forward from hips about 45 degrees, keeping spine naturally straight and abs tight. Bend elbows toward cieling, pulling arms in tight by sides, squeezing shoulder blades back and together.
Slowly lower arms and repeat. Stand with feet slightly wider than hip width, holding the end of one dumbbell with both hands in front of chest with elbows bent.
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Lower into a deep squat position, tracking knees over toes. Take a wide step to the side, lowering into a lunge by bending outside leg only and pushing hips back, reaching dumbbells on either side of foot. Begin in full plank position with feet together and hands shoulder width, abs drawn in tight. Step left foot and left hand out to side about hip and shoulder width and lower into a pushup. Press back up and return left foot and hand to starting position. Repeat, this time stepping right foot and hand out to side.
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- EL BIEN Y EL MAL Solo en tu mente.- (Spanish Edition).
Begin in a split stance with right leg forward, holding a dumbbell in left hand only. Lower into a lunge and hinge forward from hips about 45 degrees, keeping spine naturally straight and abs tight, reaching both arms towards right foot.
Bend left elbow and pull arm back behind body. Quickly switch sides, allowing torso to rotate as arms change. Complete all reps on right, then repeat with left leg forward, holding weight in right hand. Do four circuits in total. Pick a dumbbell weight that allows you to perform the hardest lift for you with good form. Increase the weight weekly as you get stronger.
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Stand tall with feet hip-width apart holding a dumbbell in each hand. Keep your chin and chest up. Brace your core, then bend at the hips and knees to squat down as low as you can. Push back up through your heels. Lunge forward and down until both knees are bent at right angles. Return to the start and alternate leading leg with each rep. Switch legs before moving to the shoulder press.
During the split switch, try to keep your hips as low as possible.
You'll get off the ground a little bit, but you don't want to be jumping around a lot. The key is to move your feet quickly and keep your torso nice and vertical. Perform this workout twice per week for weeks, resting at least two days between the workouts. If you like the results, keep going with it! Once the workouts start to feel static, add weight or reps, or decrease the reps. Do whatever you can to challenge yourself every time!
Andy Speer's year career in athletics and fitness has given him more opportunities, confidence, and purpose than he could have ever dreamed. His passion is helping others improve View all articles by this author. Reverse Flyes Shown leaning against bench.
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