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We’ve split these exercises into body parts so you can clearly see how they work your whole body. But put them all together into a circuit for a full-body workout that will leave your muscles toned, your heart pumping, and your metabolism revved up!
The Exercises
Legs
Goblet Squat
Stand with your feet slightly wider than hip width, toes pointing slightly outwards. Hold the dumbbells at your shoulders (or hold one dumbbell with both hands, at your chest). Squat down, sitting back as if onto a low chair. Keep your chest up. Squat back up to the start.
Lunge
Set up in a lunge position, with one foot back (feet parallel as if on train tracks). Hold a dumbbell in the same hand as the back leg (let it hang down by your hip). Keep your chest high and lunge down until the back knee nearly touches the floor, and the front knee is at a right angle. Press back up to the start position.
Glutes
Hip Thrust
Lie on your back with feet flat on the floor, hip width apart, and near your bum. Hold a dumbbell in your lap. Press up into your feet until your body is resting on your upper back. Squeeze your bum at the top, and slowly lower down.
RDL (Romanian Deadlift)
Stand with feet hip width and toes forward. Hold a dumbbell in each hand. Start by sending your bum and hips back (legs slightly bent, but don’t squat down). Let the dumbbells hang down, with your arms loose. When you feel a stretch in your hamstrings, straighten back up by pressing through your glutes.
Shoulders
Overhead press
Sit or stand, with a dumbbell in each hand. Start with your hands outside your shoulders and at chin height. Press both hands up to straight arms (but don’t bring them in any narrower than your shoulder width). Control the descent.
Lateral Raise
Sit or stand with a dumbbell in each hand, arms straight down by your sides. Slowly bring your arms up to the side, thinking about initiating the move in the outside part of your shoulders. Bring your hands up to shoulder height, little fingers uppermost. Control the descent.
Rear Delt Fly
Sit on a bench with a dumbbell in each hand. Bend over so your chest is almost resting on your thighs. Bring your arms up and out in a Y-shape, focusing the tension on the small muscles in the back of your shoulder. This is a small movement.
Back
Bent Over Row
Stand up with a dumbbell in each hand. Bend over at the waist, with a slight bend in your knees. Row the dumbbells into your waist, concentrating o pulling with your back (not with your biceps).
Abs
Sit Up
Perform a controlled sit up, with one dumbbell in both hands straight out in front of your.
Plank Row
Get into a plank position, on your hands and toes, with your body in a straight lien from neck to heels. Have a dumbbell next to each hand. Row one dumbbell up to your waist, return it to the floor, then repeat on the other side.
Put Them Together
1a) Goblet squats 10-12 reps
1b) Lunges 10 reps per side
3 sets of this superset
2) RDLs
4 sets 12 reps
3) Bent over rows
3 sets 10-12 reps
4) Overhead press
3 sets 10-12 reps
5) Lateral raise
3 sets 12-15 reps
6) Rear delt fly
3 sets 8-10 reps
7) Hip thrusts
4 sets 10-12 reps
8) Sit ups
3 x 10 reps
9) Plank rows
2 sets of 10 each side
The Basics of Bodybuilding: A Beginners Guide >>
