You will load the muscles well even with light shells.
This workout is suitable for people with good physical fitness. If you are just starting out, do simpler exercises.
How to do the workout
- Push-ups with pulling the dumbbell to the chest – 10-12 repetitions in total (5-6 on each side).
- Single leg deadlift and pistol squat – 16-20 total reps (8-10 for each leg)
- “Dead bug” on one side with a dumbbell – 6-8 reps on each side.
- One dumbbell row and thruster – 10 reps for each arm.
Perform all exercises in a row the specified number of times. If your breathing is very difficult, you can rest between movements, but no more than 60 seconds. At the end of one circle, take a break for 1-2 minutes and start again. Complete 3 to 5 circles.
When choosing a rep range, be guided by your feelings. If at the end of the set it’s easy for you, add 2-3 more times or take heavier dumbbells. If the technique deteriorates already from the first repetitions, go to the simplified version.
How to do exercises
Push-ups with dumbbells to chest
Stand in an emphasis lying on the dumbbells. If you have hexagonal projectiles (with edges on the pancakes), there will be no problems with stability. If they are round like in the video, make sure they don’t roll.
Perform push-ups until your chest touches the floor, return to the starting position and pull one dumbbell to your chest, pulling your elbow back. At the same time, lift one leg up. Return to push-up position and repeat the same on the other side.
If you lose balance, you can leave your feet on the floor and after push-ups do only chest rows, alternating arms every other time. Make sure that the lower back does not fall down, tighten the press and buttocks to avoid this.