In just half an hour, a fitness expert recommends executing these seven exercises to effectively work your primary muscle groups.
Ready to amp up your workout game and get that full-body strength you've always wanted? Here's a quick and dirty seven-move dumbbell workout that's perfect for those short on time. This routine, suggested by expert fitness coach Robin Barrett, is all about building a body that moves well, stays balanced, and can handle whatever life throws at you.
So, let's get started! Complete three sets of 10-12 repetitions for each exercise, and don't forget to take a 30-60 second rest in between each set.
- Side Squats (Cossack Squat) Stand in a wide stance, toes slightly turned out, and engage your core. You can hold a dumbbell at your chest, or perform this move without weights. Shift your weight to one side, squatting as low as possible, maintaining a straight, lifted leg. Push through your heel to return to the starting position, then repeat on the other side.
- Squat Jumps Start standing with your feet together, holding dumbbells at your sides or on your shoulders. Jump your feet out into a wide squat, keeping your chest up and knees and toes pointing outward. Push through your heels to jump back to the starting position. Perfect your endurance and control!
- Lunge with Shoulder Tap Start standing tall with dumbbells by your sides. Step one foot back into a lunge, keeping your front knee aligned with your ankle. Lower your back knee toward the floor while bending at your elbows. Tap your opposite shoulder with the dumbbell, then return to the starting position. Maintain control while moving from side to side, completing all repetitions on one side before switching.
- Suitcase Squats Stand with feet hip-width apart, holding dumbbells by your sides. Lower into a squat, keeping your chest up, shoulders back, and weight evenly distributed in both feet. Return to the starting position by pushing through your heels. This move engages your entire body and forces you to stabilize your core.
- Bent-Over Lateral Raise and Delt Raise Hold dumbbells by your sides, hinge at the hips to bend forward, maintaining a flat back, chest up, and shoulders back. Raise the dumbbells out to the sides to shoulder height, then lower them with control. Raise the dumbbells behind you, extending your arms to shoulder height for the delt raise. Lower them back down, and that's one repetition.
- Leg Raises Lie on your back, legs straight, and arms over extended in a make-a-snow-angel pose, or use your hands under your hips for support. Press your lower back into the floor, engaging your core, and lift your legs upward, keeping them straight. Raise your hips slightly off the ground at the top, squeezing your abs, then slowly lower your legs with control, still maintaining tension in your core.
- Russian Twists Sit with your knees bent and feet flat on the floor, leaning back slightly. Hold a dumbbell in your hands or clasp them together. Twist your torso side to side, touching the dumbbell to the floor beside your hip. This exercise will strengthen your abs and obliques.
So there you have it! A killer workout that's sure to get you feeling strong, looking good, and performing well in your everyday life. Don't forget to grab a pair of adjustable dumbbells if you don't have any, and scale the exercises as needed, depending on your fitness level and goals. Happy lifting!
Embrace the science behind fitness and health-and-wellness to enhance your workouts. This seven-move dumbbell routine, rooted in expert fitness coaching, promotes a body that's strong, balanced, and adaptable to any challenge – a testament to the intricate interplay between fitness-and-exercise and overall well-being.
