Full-body exercises help you move, increase your heart rate and increase strength. Start your day with a 15-minute workout to help activate your muscles, burn fat even after exercise and reduce fat.
Do each exercise consecutively with minimal rest between movements. Take a full 30-second break after each training session. Complete a total of 3 sets.
1. Weight-pushing squat
Hold the dumbbells at shoulder-width with your hands. Lower yourself into a deep squat, keeping your chest up and your knees in line with your toes. Tilt up, push the dumbbells up overhead while standing up straight. Lower the dumbbells across your shoulders and repeat. Do 3 sets of 10 reps.
2. Weightlifting
Stand with your feet shoulder-width apart, holding a dumbbell with your hands. Bend your hips and swing the dumbbells between your legs. Push your hips forward, swinging the dumbbells up at the chest level. Lower the dumbbells slowly and repeat the movement continuously. Do 3 sets of 12 reps.
3. Renegade row (back exercise)
Start in a high plank position with a dumbbell in each hand, wrists under your shoulders. Keep your feet shoulder-width apart for balance. brace your core and push a dumbbell up toward your chest, keeping your elbows close to your body.
Lower the dumbbells to the ground in a controlled manner, then repeat on the other side. Maintain a stable plank position throughout the process, minimizing hip rotation. Do 3 sets of 8 reps on each side.
4. Plank pull through (vortion of plank)
Place a dumbbell on your left side. Start in a high plank position, use your right hand to tightly grasp the dumbbell and pull it to the right. Keep your torso and hips tight to minimize rotation. Place your hands on the floor, repeat and switch sides. Do 3 sets of 10 reps on each side.
