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25 minute full-body dumbbell workout

This is a solid full-body workout that is perfect for those of you who only have access to a limited set of dumbbells.

Work out details: Perform every exercise 4x30 seconds before moving on to the next one. Make sure you have 20 seconds of rest in between the exercises and do 2 rounds in total. Rest 2 minutes in between your rounds. All you need is one set of dumbbells and a bottle of water!

Exercises:

1: Bend Over Row Combo

Place your feet hip-width apart, bend your knees slightly and lean your torso forward. Rollback your shoulders and put your neck in a neutral position (in line with your spine). From this start position, pull your right hand up to your torso with your elbow close to your upper body. Let your arm down slowly and do the same movement with your left arm.

Finish the combination off by using both of your hands to pull up the dumbbells towards your torso.

2: Front Squat

Find your start position by placing your feet slightly wider than hip-width apart and let the dumbbells rest on your chest. Put your dumbbells together as one solid unit, or use only one dumbbell for this exercise. Roll your shoulders back, engage your core muscles and elevate your elbows slightly. As you go down to your squat position make sure your knees are tracking your toes and aim to look forward, this is to get a better balance. When coming back up from the seated position, make sure your whole foot (toes and heel) are grounded with the floor, and breathe out to get greater power.

3: Push-up Combo

Start in a plank position with your feet hip-width apart (for balance) and your hands on the dumbbells. Make sure you have your shoulders in line with your hands (hands under shoulders) and tuck in your elbows close to your body. Do one full push-up, move both hands to the left, and put your palms on the ground to do a push-up on the grass. Move to the right, do a push-up with your hands on the ground and get back on the dumbbells again. Aim to have your upper body in a good posture by engaging your core through the full workout.

4: Bulgarian Split Squat With Pause

Hold the dumbbells with both of your hands, take one step back with your right foot and roll your shoulders back. Engage your core for a balanced starting position and start to lower your body towards the ground. Perform two full Bulgarian split squats (up and down) and finish the combination by staying down to pause the split stance for 3 seconds. Come back up and repeat the same pattern (2 full split squats + pause for 3 seconds) on the same leg. When the first set of 30 seconds is done, switch your stance and do the same combination with your left foot behind you.

Best of luck!


Article and exercises produced and executed by: Martina Rehn: @martinaarehn

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