Build: 20 minutes with dumbbells for strong shoulders, back and abs

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Four effective circles in interval format.

In 20 minutes of work, you will properly pump your hips and buttocks, load your shoulders and arms, back muscles and chest. And in almost all movements, the muscles of the body will be significantly strained.

For this set, dumbbells weighing 5 kg are ideal, but you can also perform it with lighter shells: the muscles will still receive a good load, and due to the interval format, you will also pump endurance.

How to do a workout

You have to perform the following movements:

1. Trasters.
2. Push-ups and pulls to the belt.
3. Back lunge with bench press and bend.
4. "Bird-dog" with dumbbells.

You will do each exercise for 40 seconds, and the remaining time from the minute is to rest and prepare for the next.

If your fitness level is low, try the 30/30 format, where you work and rest for an equal amount of time. After completing one lap, rest for a minute and start over. Complete four circles.

Play the video and do it with me, or memorize the exercises and set your timer.

How to do exercise

Trasters

Stand with your feet shoulder-width apart, hold the dumbbells over your shoulders in bent arms.

Lower into a squat, then straighten and at the same time squeeze the dumbbells up over your head. Then lower them back to your shoulders and go into a squat.

Do the rise from the squat and press the dumbbells in a single movement, without a pause. Make sure that your back does not slouch and that your heels do not come off the floor.

Push-ups and pulls to the belt

Stand up on dumbbells. Perform a push-up, and then lift your right hand off the dumbbells from the floor and pull it up to your waist. Bring it back and repeat the bundle on the other side.

If you can't do push-ups yet, just do belt pulls, alternating your arms.

Back lunge with bench press and bend

In the starting position, hold the dumbbells over your shoulders. Lunge backwards while squeezing them up over your head. Then, without leaving the lunge, tilt your body to the side. Return to an upright position, collect your legs and repeat the same on the other side.

"Bird-dog" with dumbbells

Raise the opposite leg and arm at the same time. Tighten your buttocks at the top.

Write your impressions of the workout.