If you are exactly like me, you are contently seeking for new ways to maximize your whole workout time (especially because you don't ever have a lot of it anymore!). One of my ideal ways to maximize my efforts and my time throughout my workouts is with combination moves – essentially combining 2 or more exercises into one entire movement. Why simply squat when you can squat and press? Why only do push ups when you can push up and row? You get the concept! Today I desire to share 5 of my preferred combo exercises in one astonishing total-body workout that you can do from home with only a couple of dumbbells! I have got a hunch you are going to like this one!
First thing’s first – we need dumbbells! These are my individual favorites – you get a ton of weight, they are easily adjustable and strong enough to drop. If you don't have dumbbells already, go for CAP Barbell Cast Iron Hex Dumbbell.
For this workout I advise men use anywhere from 15 to 20-pound dumbbells and females to use between 10 and 15-pound dumbbells (of course that is entirely dependent on your experience, strength, and skill level). Let’s do it now!
Warmup
Automatically warm up before your workouts. My preferred warmups for at-home workouts involve jogging around the block, 2-3 minutes of jumping jacks, or 8 laps up and down the stairs. Something to get the blood flowing!
1. Thrusters
You know me, guys – thrusters are apparently one of my all-time preferred exercises. Combining a push press with a front squat result in an excellent total-body burner! Make a front squat with your dumbbells at shoulder level. Explode back to an upright position during pressing the dumbbells up and over your head. Gradually return dumbbells back to starting position. 10 reps.
2. Renegade Row Push-Ups
One of my favorites for the upper body. Combining rows with push-ups to maximize games in the back, chest, and core. Position the dumbbells parallel to each other right on the floor. Get into a push-up pose with your hands on the dumbbells. Even yourself on one hand during rowing the other dumbbell up into your chest. Return the dumbbell back to the floor and duplicate on the other side. Now execute a push-up. 8-10 reps
3. Dumbbell Snatch
An exceptional combo move for the upper body, lower body, and explosive strength. Begin with a dumbbell on the floor right in front of you. View our shoulder width apart; bend at the knees and hips, hold your back straight, and grab the dumbbell with your hand. Explode through your legs and hips to lift the dumbbell off the ground whilst pulling with your shoulder to push the dumbbell straight up towards the ceiling. Gradually guide the weight back down to the origin position. 10 reps per arm
4. Plank with Triceps Kickback
You'll work triceps, shoulders, and core with this one! Get down in a high plank position on your toes and 1 hand. Grab a dumbbell with the opposite hand and bend your elbow to a 90-degree position. Straighten out your arm as you extend the dumbbell right back behind you. Gradually return to the origin position. 10 reps per arm (may have to reduce weight somewhat for this one)
5. Reverse Lunge and Step-up
Just one more move only to ensure we provide your legs a run for their money! Stand right in front of a box, a bench, or even at the bottom of your stairs carrying your dumbbells. Conduct a reverse lunge on the left by dropping your right foot way back behind you and lowering into a lunge on the left. Leave the lunge and bring your right leg all the way up to place it on top of the stair, bench, etc. Now perform a step up with the right leg up onto the bench. Lower yourself back down with your right leg and begin the reverse lunge on the left over. 10 reps on each leg
Feeling good? Now duplicate everything two more times (3 rounds total!)!!!
Make it happen!!
Have you heard of the NEW ab training technique called a Core Activation Sequence yet?
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