Workout Wednesday 10th July- Dumbells – Tikiboo

This is a 15-minute dumbbell exercise so that you can do that week. This exercise targets all main muscle teams and could be finished at house or within the gymnasium. You’ll want a pair of dumbbells (select a weight that challenges you however permits you to preserve good kind).

15-Minute Dumbbell Exercise

Heat-Up (2 minutes):

1. Arm Circles – 1 minute (30 seconds every path)
2. Body weight Squats – 1 minute

Exercise (3 rounds, 4 minutes every spherical):

• Carry out every train for 45 seconds adopted by 15 seconds of relaxation.

Spherical 1:

1. Dumbbell Squats – Maintain a dumbbell in every hand at your sides or a single dumbbell with each fingers at your chest.
2. Dumbbell Shoulder Press – Press the dumbbells overhead from shoulder top.
3. Dumbbell Bent-Over Rows – Hinge on the hips, preserve your again flat, and row the dumbbells to your sides.
4. Dumbbell Deadlifts – Hold the dumbbells near your physique, hinge on the hips, and decrease the dumbbells in direction of the ground.

Spherical 2:

1. Dumbbell Lunges – Maintain a dumbbell in every hand and step ahead right into a lunge, alternating legs.
2. Dumbbell Chest Press – Lie in your again (on a bench or the ground) and press the dumbbells from chest top up.
3. Dumbbell Bicep Curls – Curl the dumbbells out of your sides as much as your shoulders.
4. Dumbbell Tricep Extensions – Maintain a single dumbbell with each fingers, lengthen your arms overhead, and bend your elbows to decrease the burden behind your head.

Spherical 3:

1. Dumbbell Step-Ups – Step onto a sturdy platform or bench with a dumbbell in every hand.
2. Dumbbell Lateral Raises – Increase the dumbbells out to the edges to shoulder top.
3. Dumbbell Russian Twists – Sit on the ground along with your knees bent, lean again barely, and twist back and forth holding one dumbbell.
4. Dumbbell Goblet Squats – Maintain a single dumbbell vertically with each fingers at your chest and squat down.

Cool-Down (1 minute):

1. Shoulder Stretch – 30 seconds every arm
2. Quad Stretch – 30 seconds every leg

Directions:

1. Heat-Up: Carry out the warm-up workouts repeatedly for two minutes to get your physique prepared for the exercise.
2. Exercise: Carry out every train within the spherical for 45 seconds at a gentle tempo, adopted by 15 seconds of relaxation. After finishing all 4 workouts in a spherical, transfer to the subsequent spherical. There’s no further relaxation between rounds, however you possibly can take a brief break if wanted.
3. Cool-Down: End with a cool-down to convey your coronary heart charge again down and stretch out the muscular tissues you labored.

Ideas:

• Select dumbbells which are difficult however manageable at some point of every train.
• Deal with sustaining good kind all through every motion to forestall damage.
• Hold a water bottle close by and keep hydrated.

This 15-minute dumbbell exercise is designed to be environment friendly and efficient, offering a full-body exercise in a brief period of time. Take pleasure in your exercise!