Are you looking to workout your entire body without needing a lot of time or equipment? The good news is that you don’t have to spend hours in the gym to get results – if you’re someone who tends to procrastinate in the gym or you tend to get bored then a short workout like this is a good place for you to practice. begin. All you need for this total body workout is a set of the best adjustable dumbbells and 20 minutes of your time. Ready to get started? Continue reading.
The workout was compiled by NYC fitness trainer Elise, who runs the Instagram account Elise’s body shop, using only one set of dumbbells. Adding weights to your workouts can help build muscle endurance, improve balance, and notice any weak spots in your body as you work out one side at a time.
As always, if you are recovering from a specific injury, you are a beginner, or you are pregnant then this may not be the right exercise for you and your body. If you have any doubts, you should chat with your personal trainer before adding new exercises to your regimen.
What is exercise?
Ready to get started? The workout follows the ‘EMOM’ format. This means one minute at a time – you will complete the set number of repetitions and then rest until the minute is up. You will repeat the circuit of five exercises four times, for a total of 20 minutes for the entire workout. Here are the exercises:
Minute 1: 20 front squats
- Start by holding a dumbbell in each hand.
- Stand with your feet slightly wider than hip-width apart, toes pointing outward.
- Activate your core, think about drawing your belly button into your spine and squat down and squat back. Make sure you don’t arch your back when squatting – keep your core tight and your elbows glued to your sides.
- Squat down as low as possible, then engage your glutes and press your feet into the floor to push back to the starting position.
Second minute: 15 dumbbell rows
- Again, start with a dumbbell in each hand, palms facing each other.
- Lean forward, lift your chest and straighten your back – don’t let your back arch during this exercise.
- Keep your knees slightly bent and bend at the elbows to row both dumbbells into your chest.
- Pause, then straighten your arms back to the starting position.
Minute three: 20 inversions
- To do reverse lunges, you’ll want to start at the top of the mat with your feet shoulder-width apart, holding a dumbbell in each hand.
- Squeeze your glutes (squeeze them together) and brace your body as you step backward with your right or left leg, making sure your legs are shoulder-width apart and your hips are facing forward.
- Keeping your spine perpendicular to the floor, lower your body to the ground until both legs form a 90-degree angle. The front knee should be above the front ankle and the back knee should be below the hip.
- Press the back leg back to the starting position and repeat on the other side.
- Continue alternating sides until you have completed 20 repetitions.
Minute 4: 12 jerks
- For the dumbbell snatch, start with your feet wider than hip-width apart, holding a dumbbell in each hand, pressing the dumbbells together.
- Bend into a squat position, lowering the dumbbells to the floor.
- Push your legs up and as you do so, lift the weights to your shoulders and complete the shoulder press, lifting both dumbbells above your head, before lowering them to the ground to move into another snatch.
Minute five: 15 presses
- For this exercise, start with a dumbbell in each hand, elbows bent, and dumbbells at shoulder level. Your feet should be wider than the width of your hips.
- Bend your knees slightly – this is not a squat, and when you straighten your legs again, push the weight above your head.
- Return to starting position, lower the dumbbells to shoulder height.
- Keep your abs engaged throughout – think about drawing your belly button in towards your spine.
What are the benefits?
A huge benefit of EMOM workouts is that they save time — you don’t spend minutes scrolling through Instagram during breaks between workouts because you’re constantly checking the clock for the next 60 seconds to get going. Staying focused in the gym can help you achieve results. During an EMOM workout, you’re trying to complete your reps as quickly as possible to give yourself time to rest before moving on to the next exercise, keeping you on task and working hard .
They can also help you build stamina and challenge yourself. Your body has to learn to recover faster, and because your heart rate doesn’t drop for too long between exercises, you’ll sweat and burn calories during this workout method. As always, when choosing the right weight for your workout, remember that the exercise should feel difficult but never impossible in the last few repetitions. Even though it’s tempting to rest, make sure you’re still moving in good form.
Ultimately, EMOM exercises like these can be used as fitness benchmarks. If you’re starting your strength training journey, you can do a 20-minute workout like this every month to help you see progress — whether it’s resting more per minute or gaining weight and practice the same. the rest you have already started. What are you waiting for?
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