HOW IT WORKS
In this situation, the load you have will be more appropriate for some exercises than others. To see that you get the most out of the workout we prescribe here, whatever the poundage you have to work with, you’ll need to adjust the speed of your reps. Apair of 25-pound dumbbells, for example, probably won’t be challenging on exercises such as the stepup. In this case, perform your reps more slowly to test your endurance and build muscle control. On other exercises, like the bentover lateral raise, 25 pounds may be just right or a bit heavy , so perform your reps explosively .
If you should happen to have two unevenly weighted dumbbells, such as a 25-pounder and a 15-pounder, don’t be discouraged. Simply switch the weights in your hands each time you repeat the circuit. Asymmetrical loads force your core to stabilize you even more on each exercise.
DIRECTIONS
Perform the exercises as a circuit, completing one set of each in turn without rest. After the last exercise, rest two minutes and then repeat. Continue for 20 minutes. You can repeat the workout up to four times per week.
1-SIDE PLANK W/ LATERAL RAISE
SETS: AS MANY AS POSSIBLE REPS: 10–12 (EACH SIDE) REST: 0 SEC
Lie on your left side resting your left forearm on the floor for support. Hold the dumbbell in your right hand. Raise your hips up so that your body forms a straight line and
brace your abs—your weight should be on your left forearm and the edge of your left foot. From this position, raise the weight in your right hand until your arm is parallel to the floor. If the dumbbell or kettlebell you have is too heavy to perform a lateral raise with in this position, you can use a weight plate from the dumbbell (if it’s the plate-loaded kind), or simply skip the lateral raise and use the weight to resist your side plank.
2-SINGLE-LEG ROMANIAN DEADLIFT
SETS: AS MANY AS POSSIBLE REPS: 10–12 (EACH SIDE) REST: 0 SEC
Hold a dumbbell in one hand and stand on the opposite leg. Bend your hips back and lower your torso until you feel your lower back is about to lose its arch. Squeeze your glutes and extend your hips to come up.
3-DUMBBELL PUSHUP W/ ROW
SETS: AS MANY AS POSSIBLE REPS: 10–12 (EACH SIDE) REST: 0 SEC
Get into pushup position with a dumbbell in each hand. Perform a pushup and then, in the up position, shift your weight to your right side and row the left-hand dumbbell to your side. Perform another pushup, shift your weight to the left, and row with the right hand.
4-STEPUP
SETS: AS MANY AS POSSIBLE REPS: 10–12 (EACH SIDE) REST: 0 SEC
Stand behind a bench or other elevated surface that will put your thigh at parallel to the floor when you place your foot onto it. Hold a dumbbell in each hand and step up onto the bench but leave your trailing leg hanging off.
5-BENTOVER LATERAL RAISE
SETS: AS MANY AS POSSIBLE REPS: 10–12 REST: 0 SEC
Hold the dumbbells and stand with feet shoulder width. Bend your hips back and, keeping your lower back in its natural arch, lower your torso until it’s parallel to the floor. Allow your arms to hang. Squeeze your shoulder blades together and raise your arms out to the sides until they’re parallel to the floor.
6-LUNGE W/ OVERHEAD PRESS
SETS: AS MANY AS POSSIBLE REPS: 10–12 (EACH SIDE) REST: 120 SEC
Hold the dumbbells at shoulder level and step forward into a lunge, lowering your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor. Push off your front foot to come back to the starting position and then press the weights overhead.
Read also: THE BEST ONEDUMBBELL/ KETTLEBELL WORKOUT
