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Exercise Wednesday tenth July- Dumbells – Tikiboo

Fitness Clerk by Fitness Clerk
November 11, 2024
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Exercise Wednesday tenth July- Dumbells – Tikiboo
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Here is a 15-minute dumbbell exercise so that you can do that week. This exercise targets all main muscle teams and could be performed at residence or within the gymnasium. You’ll want a pair of dumbbells (select a weight that challenges you however permits you to keep good kind).

15-Minute Dumbbell Exercise

Heat-Up (2 minutes):

  1. Arm Circles – 1 minute (30 seconds every course)
  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 peak.
  3. Dumbbell Bent-Over Rows – Hinge on the hips, hold your again flat, and row the dumbbells to your sides.
  4. Dumbbell Deadlifts – Maintain 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 peak 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 – Elevate the dumbbells out to the perimeters to shoulder peak.
  3. Dumbbell Russian Twists – Sit on the ground together with your knees bent, lean again barely, and twist backward and forward 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 workout routines constantly 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 workout routines in a spherical, transfer to the subsequent spherical. There’s no extra relaxation between rounds, however you may take a brief break if wanted.
  3. Cool-Down: End with a cool-down to deliver your coronary heart price again down and stretch out the muscular tissues you labored.

Suggestions:

  • Select dumbbells which can be difficult however manageable at some stage in every train.
  • Deal with sustaining good kind all through every motion to stop harm.
  • Maintain 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!



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