20 Min Full Body Dumbell Workouts скачать в хорошем качестве

20 Min Full Body Dumbell Workouts

Hi! Welcome to my first recorded workout video! More to come! Here you have a perfect no repeat full body workout involving compound movements that affect many muscles within each rep! Quads, hamstrings, glutes, shoulders, back and chest will be placed under load in this session. The biceps & triceps, core and abdominal muscles are all required to assist in performing these movements. All you will need for this workout is some weights and your mat! The dumbbells I am using for your reference are 2 x 10kg each for most of the workout. Towards the end, I will also use 1x 10kg dumbbells for the goblet squat and abs portion! The timer will be on for 40 seconds per exercise, followed by 20 seconds of rest for most of this session. However, the abs & core specific at the end is simply 60 seconds in duration, each with no clear rest in between the two last exercises. 2 x 10kg SINGLE ARM BENT OVER ROW SWITCH SIDE! FRONT RACK SQUAT CHEST PRESS STATIC LUNGE (one side) SWITCH SIDE! RENEGADE ROW ALTERNATING REAR LUNGES PULLOVER RDL PUSH UPS 1 x 10kg Suit Case SQUAT 2 x 10kg SHOULDER PRESS REAR STEP FWD LEAN LUNGE (one side) SWITCH SIDE! 2 x 10kg Pull to Chin 1 x 10kg GOBLET SQUAT 2 x 10kg UPRIGHT ROW 60/no rest 2 x 10kg ALTERNATING DEADBUG 60 1 x 10kg TOE REACH TO LEG LOWER This is a great, shorter duration and efficient session to work all the major muscle groups in the body to promote muscle building. Perfect for regularly returning when you have 20 minutes and want a solid full body session. I hope you treat each set with intensity and intention…and you’ll have a super session!