This workout contains ten exercises that are gathered to work out the body evenly. Each exercise is to be performed for 60 seconds so your whole body can get the benefits of the workout.
Perform these 10 exercises 3 times in a week. Perform the exercises in 3 circuits, i.e., first do all the ten exercise one by one in a series and repeat it three times. Perform each exercise for 60 seconds one by one, rest for 15 seconds before starting the next exercise. Once you have completed a circuit, rest for 2 minutes before starting the next. Increase your rest time if you are feeling too tired to continue for a minute. Select weights with which you can do 15 – 20 reps.
Hold a dumbbell in front of you, with your both hands, at your chest level. Keep your feet apart at shoulder width. While keeping the dumbbell in your hands, lower down until your legs become parallel to the ground while keeping your back straight. Sit in this pose for few second then raise yourself back up to the initial position.
Take a push-up stance with your body forming an incline from head to ankle. Keep this position and move your right knee in a forward direction. Bring your right leg back to the initial position and do the same movement with your other leg. Alternate between both legs and continue for the whole duration.
Dumbbell Swing (with one arm)
You can also use a kettlebell for this exercise. Hold the dumbbell in your right hand with your arm completely stretched downwards between your legs. Keep your back straight and lower your knees and hips. Keep your arm straight while holding the dumbbell and swing it. Don’t bend the hand and bring the dumbbell to your shoulder height while raising your knees and hips until you stand straight; continue for 30 seconds then do it with your other arm.
Take a push-up stance with your body forming an incline from head to ankle. Hold hex dumbbells in your both hands. Lower your body down by bending your elbows until your chest is just above the ground. Push your body up with rotating your right hand and stretching it above you. Your belly will now be facing right and together with your both hands stretched out, will look like the alphabet T. Come back to the initial position and do the same rotation with your left arm.
Stand straight; bring your body down by moving your right knee forward and your left knee pointing towards the ground. This will be your initial position. Gather force in your legs and jump upwards with your both feet above the ground. When you return back to the ground, come back into the initial position but this time with your left knee forward and right knee facing the ground. Continue by switching legs.
Stand straight with dumbbells in your both hands with your back bent, so your belly is facing the ground. Hold the dumbbells with your arms hanging down and completely stretched. Without moving your body, raise your hands up with bending your elbows, so your upper arms become parallel to the ground. Hold this position for some time then lower your arms back down.
Side Lunge with Dumbbell
Stand straight with dumbbells in your both hands, and your arms stretched out downwards. Lift your left leg and move it as far as you can to the left. Lower yourself down with bending your right knee forward, and your left leg will form an incline. Touch both dumbbells on the ground right next to the sides of your right feet. Do same for the other side.
Take a push-up stance with your body forming an incline from head to ankle. Hold hex dumbbells in your both hands. Raise your right hand upward by bending your elbow, so the dumbbell is right next to your chest. Stop and bring your hand down back to the initial position. Continue with your other hand.
Lunge & Rotation with Dumbbell
Stand straight and hold a dumbbell with your both hands. Bring your hands up to the front of your chin. This is the initial position. Take a step forward and lower your body by bending your right knee and your left knee facing downwards. In this position rotate your body to the right side while keeping the dumbbell in front of you. Come back to the initial position and repeat the exercise with your other side.
Push Press with Dumbbell
Stand straight with dumbbells in your both hands, right in front of your shoulders, with your arms bent and your elbows pointing towards the ground. Slightly bend your knees and push yourself back up and stretch your arms above you. Return back the initial position and continue.