strengtheningyour entire physique and fostering muscle growth throughout requires just five exercises and two hand weights
Ali Malik, a certified personal trainer and founder of Fit Labs Kensington, has created a 40-minute full-body strength-boosting workout that requires only a couple of dumbbells. This routine is designed for individuals seeking effective strength training at home or with minimal equipment.
The Workout
The workout consists of five exercises:
- Suitcase squat Stand with feet shoulder-width apart, holding a dumbbell in each hand. Keep your chest up, shoulders back, and engage your core muscles. Push your hips back and bend your knees to lower your body down, aiming for at least a 90-degree angle at your knees. Drive through your heels to stand back up.
- Glute bridge chest press Lie on your back with your knees bent, holding a dumbbell in each hand. Press through your heels to lift your hips towards the ceiling, creating a straight line from your shoulders to your knees. Bend your elbows and lower the dumbbells towards your chest, and then press them back up to the starting position.
- Bent-over dumbbell row Stand with a dumbbell in each hand, hinge at the hips to bend forward, and row the dumbbells toward your hips by retracting your shoulder blades and keeping your elbows tucked into your sides.
- Triceps kickback Stand with feet shoulder-width apart, hinge at the hips to lean forward. Straighten your arms behind you, fully extending your elbows, focusing on squeezing your triceps at the top of the movement.
- Dumbbell hammer curl Stand with arms by their sides, holding a dumbbell in each hand with their palms facing their torso. Curl the dumbbells up towards their respective shoulders, squeezing their biceps at the top of the movement.
The Structure
Each exercise is to be performed for 4 sets of 10-12 repetitions (reps). There should be 60-90 seconds of rest between sets, and 2 minutes of rest after each exercise. This structure allows for adequate recovery time between sets to ensure maximum effectiveness.
The workout is designed to challenge the major muscle groups, providing a comprehensive strength-building routine that can be completed in just 40 minutes. Whether you're looking to build strength at home or are short on time, this workout offers an effective solution.
So, grab your dumbbells and give this full-body strength workout a try!
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