ADDING IN SOME RESISTANCE TO YOUR WORKOUTS IS THE PERFECT WAY TO START BUILDING LEAN MUSCLE TISSUE AND DUMBBELLS ARE A GREAT OPTION. CHOOSE A WEIGHT THAT IS CHALLENGING BUT ALLOWS YOU TO COMPLETE ALL REPS AND ROUNDS SAFELY AND WITH PERFECT TECHNIQUE. YOU CAN ALWAYS INCREASE THE WEIGHT ONCE YOU FEEL YOU ARE READY!
A1: 15 x GOBLET SQUATS
Stand with your feet about shoulder-width apart and turned out slightly. Hold one of the dumbbells horizontally in both hands and bring it up to chest height. Keep your upper body upright as you sit back into a squat position pushing your knees out from the top and spreading the floor between your feet. Stay tight as you come up.
A2: 15 x BENT-OVER ROWS
Stand with your feet about hip-width apart, hinge at the hips and pitch your spine forwards until you are almost parallel to the floor. Have one dumbbell in each hand and have your arms extended long towards the floor. Stick your bottom back and push your knees out as you draw your elbows in towards you, squeezing your shoulder blades together and engaging the mid/upper back. Stay tight as you control the movement back down.
A3: 15 x GLUTE BRIDGES
Lie on your back with your knees bent to 90-degrees and your feet flat on the floor about hip-width apart. Place a dumbbell onto your pelvis and steady it there with your hands. Squeeze your bottom and lift your hips into the air until you are one long line from your knees down to your shoulders. Squeeze and hold at the top briefly then control the movement down.
A4: 10 x PLANK ROWS
Come into a plank position holding a dumbbell in each hand so you are resting on them with a neutral grip (palms facing towards each other. Your body should be one long line from your head to your feet with your tailbone tucked under, your navel drawn towards your spine and your upper back broad. With control, lift your right hand off the floor and pull your elbow back behind you. Return to the start and repeat to the other side. Try and keep your body still.
A5: 10 x SPLIT SQUATS
Start with your right foot forwards and your left foot back ensuring that when you bend your knees, your right knee tracks directly over your right foot. Hold the dumbbells either up at your shoulders, or holding them beside you with arms long. Bend both knees keeping your chest upright until your back knee almost touches the floor. Control the movement on the way up. Repeat to the other side.
A6: 20 x JUMP OVERS
Place both dumbbells on the floor either stacked on top of each other or beside each other. Start jumping from side to side over the dumbbells as fast as you can without losing control. This is the conditioning part of the workout so we're trying to get your heart rate up!!
PERFORM EACH EXERCISE A1 - A6 BACK TO BACK WITH NO REST BETWEEN THEM. HAVE A 60-90 SEC REST AT THE END OF EACH ROUND. COMPLETE 4 ROUNDS.