Upper-body and lower-body strength sessions have a well-earned place in any workout routine. But if you’re tight on time or just looking to inject some fresh motivation into your practice, full-body workouts can help you achieve two goals in one.
If the fall temperatures have put you off from heading to a studio class or training in a gym, this at-home total-body training workout is the next best thing. Designed by LA-based personal trainers Juice & Toya, this 30-minute full-body dumbbell workout will help you get your gains from home.
“This workout is a great starting place for a beginner or someone who loves to stay mindful of form while working out,” says the couple.
How to do the 30-minute dumbbell workout
The workout is divided into two groups of seven exercises, with seven upper-body and core exercises and seven lower-body exercises to work your way through. You’ll perform each round twice.
The pair has split each exercise into workable chunks. The idea is to perform each move for 40 seconds with 15 seconds of rest in between. Once you’ve finished the first set of seven exercises, you’ll get a longer 30-second break before you jump into the next set of moves.
The coaches encourage you to use a medium to heavy weight for each exercise to help you carve out strength and challenge your body. However, if you’re new to weight training or you’re returning to fitness after a period of inactivity, remember to move at your own pace. Too heavy and you run the risk of injuring yourself. Too light and it can limit your progress.
Either way, throughout the session, trainer Toya provides modifications for each exercise, should you need them. This means this full-body workout is suitable for beginners as well as those who are more advanced in their strength training.
The workout starts with a quick warm-up to help prime your muscles and get some blood flowing. It then moves straight into the strength training moves. From suitcase squats and split squats to deadlifts and bent-over rows, the workout focuses heavily on compound exercises, which help you work more muscles in the same amount of time. So, what are you waiting for? Grab your weights and get stuck in.
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