Finding a free moment to work out can be a struggle, so it’s important to make the most of the time you do set aside to exercise.
For an efficient and effective session, Vigor Ground Fitness and Performance owner Luca Hocevar suggests full-body strength training workouts. He’s even shared a sample six-move dumbbell session for Fit&Well readers to try.
“This workout will help you build strength, muscle, bone density, confidence and improve your mental health—no-one ever feels worse after doing a workout. Also, it’s time-effective, as you can complete it in just 45 minutes,” he says.
How to do Luca Hocevar’s full-body dumbbell workout
- 1A. Dumbbell Romanian deadlift 3×8
- 1B. Dumbbell bench press 3×8
- 2A. Dumbbell reverse lunge 3×12 (on each leg)
- 2B. Single-arm bent-over dumbbell row 3×12 (on each arm)
- 3A. Dumbbell heels-elevated goblet squat 3×15
- 3B. Dumbbell curl 3×10
The exercises listed above are split into pairs or “supersets”. Exercises labeled with the same number should be performed together; first do the move labeled “A” then do the move labeled “B” with minimal rest in between. Only once both exercises have been completed do you take the prescribed rest.
So, for the first superset you would do eight dumbbell Romanian deadlifts, eight dumbbell bench presses, then rest for 90 seconds before repeating this sequence. Once you’ve done this three times, move on to the next superset.
1A. Dumbbell Romanian deadlift
(Image credit: Getty / LordHenryVoton)
Sets: 3 Reps: 15 Rest: 0 seconds
- Stand upright with your feet hip-width apart and a dumbbell in each hand.
- Keeping your back flat and your knees soft, hinge at the hips to bend over. Your arms should stay straight and the dumbbells should lower along the front of your legs.
- Once you’ve lowered the dumbbells down your shins as far as your hamstrings (the muscles on the back of your thighs) allow while keeping your back straight, squeeze your glutes and drive through the floor to stand back upright.
1B….
Read the full article here
