Busy gyms? Try this 30-minute full body workout

Gulf News

Here’s how to get a full workout with just a pair of dumbbells  Read the full article here: https://bit.ly/36RWb7C  See more videos at https://gulfnews.com/videos  Read more Gulf News stories here: https://bit.ly/2HLJ2km  #Dubai #workout #health

Transcript

00:00If you want to get in shape but you're always in a rush or do you want to work out but your

00:04gym is always full, don't worry I'm here to help you.

00:14Hi guys, I'm Chris Ortega, one of the fitness trainers here in Fitness Persons Middle East.

00:19I'm going to show you the workout which is focusing on your strength and endurance.

00:22All you need is dumbbells and 30 minutes of your time.

00:25First, make sure you do your warm-up to reduce your injury and to maximize your performance.

00:31First exercise for warm-up is spider-mans with rotations.

00:34Go in a plank position, then step your foot forward, raise your arm up to the air,

00:39rotate your rib, then come back through, then switch to the other side.

00:42The second warm-up is hand walks out.

00:55To start, keep your feet together, stand tall, roll forward with your arms as you reach plank

01:00position, then keep your spine neutral as you go up, keep your legs straight,

01:05then going up to standing position.

01:13The third exercise is jumping jacks.

01:23To start, keep your feet together, jump out, raise your arm as you go up,

01:27put your feet together, and put your arms down.

01:30Make sure you have a good rhythm when you're doing this exercise.

01:32Keep your heart rate up to make sure you're ready for the workout.

01:38Let's start with your workout.

01:40In this workout, we have six exercises dividing into two groups.

01:43First group will be the strength complex.

01:45The strength complex will be three exercises focusing on your whole body.

01:50Perform this exercise for 10 reps each while holding in the middle of the rep for five seconds,

01:57four, three rounds.

01:58Make sure you rest in between sets for one minute.

02:01First exercise for strength is deadlift.

02:03To start, keep your feet together, so hold the dumbbells on your side,

02:07push the hips back.

02:08While leaning forward, make sure you keep your back in straight,

02:12then hold in the middle of the rep for five seconds.

02:15Then while holding it, keep the maximum tension on your glutes and lower back

02:19as you go up, stand up, then breathe out.

02:30The next exercise will be dumbbell front squats.

02:33Hold the dumbbells, put it in the front track position.

02:36Make sure you have a good base on your feet, then sit down as low as you can.

02:39You hold it for five seconds.

02:41As you go up, breathe out, then make sure in this exercise,

02:46keep your back flat and make sure you brace your core throughout the movement.

02:50Third exercise will be dumbbell shoulder press.

02:53Hold the dumbbells in the front rack position, press your shoulders up.

02:56Make sure you keep your arms extended while maintaining your back straight.

03:00Brace your core throughout the movement.

03:01Hold five seconds at the top, then put it down, press up again,

03:05hold it, then repeat.

03:20The next group will be your endurance complex.

03:23We have three exercises in this group.

03:25Perform each exercise within one minute for three rounds.

03:28Make sure you rest 45 seconds or less after each round.

03:32The first exercise for endurance is renegade rows with push-ups.

03:35To start, go in a plank position, keep your back straight,

03:38hold the dumbbells, then pull your shoulders up as you go up.

03:41Then hold it for five seconds, then breathe out as you go up.

03:45Hold the dumbbells in the front rack position, press your shoulders up.

03:49Then pull your elbows up towards your rib, then go back down.

03:53Go to the other side.

03:54As you go back, then do the push-up.

03:56Keep your chest to the ground, then go up.

03:58Make sure you extend your arm as you go up.

04:00Do it for one minute and repeat.

04:14The next exercise will be dumbbell thrusters.

04:16So to start, have a good base.

04:18Keep the dumbbells up to your shoulders.

04:20Squat down as low as you can while bracing your core nice and tight.

04:23Then as you go up, you press up.

04:25Repeat this for one minute.

04:40The last exercise for endurance is triple thrusters.

04:44Hold the dumbbells on your side as you go up.

04:46Curl up towards your shoulders, press up, extend your arm,

04:50then bend the elbows behind your head, then extend up.

04:54Repeat.

04:54After the workout, make sure you do some cool-downs, do some stretching,

05:15or do some foam rolling to increase your recovery or reduce your muscle soreness.

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