2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
It doesn't really matter if your shells are heavy or not, you will get a good load anyway.
This set consists of exercises for pumping the whole body with an emphasis on the work of the hips and abs. You can do it in sets and reps for good muscle work, or do it in an interval training format and pump endurance as well.
Perform the following movements:
- L-hold on two dumbbells- 3 sets of 30-40 seconds. If your dumbbells are unstable, try this two-chair exercise.
- Lowering the knees in a lying position + push-ups on one leg with support on dumbbells- 3 sets of 12-15 reps. Alternate the raised leg each time to evenly pump the body.
- Raising legs with dumbbells in hand - 3 sets of 20 reps. Lift your pelvis off the floor each time to put a good load on not only your hip flexors, but also your lower abs.
- Squats with dumbbells at the shoulders - 3 sets of 10-15 reps. Choose the number of repetitions based on the weight of the dumbbells. If they are light enough, do more.
- Goblet Bottom Squat - 3 sets of 10-12 times. Make sure that at the bottom of the squat, the lower back remains in a neutral position and the upper back is not rounded.
Rest 60 to 120 seconds between sets, depending on how hard the last reps were.
If you only have light dumbbells, try doing this set as an intense interval workout. Perform exercises in a row: work 30-40 seconds, rest until the end of the minute and move on to the next movement. When you complete one lap, rest for one minute and start over. Complete 3-5 laps.
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