This full-body workout from newbodyplan.com takes just 20 minutes. Tackle it first thing in the morning or as a lunch-time energiser.
HOW TO:
- Do the following six moves in order.
- Do 10 reps of the first move, rest for 5 seconds, then do 10 reps of the second move, and so on, until you’ve done all 10 reps of the sixth move. That’s one circuit.
- Rest for 2 minutes.
- Do 3-5 circuits in total.
1a. DB Goblet Squat
- Stand tall holding a dumbbell in both hands at chest height.
- Keep your chin and chest up, and brace your core.
- Bend at the knees and push your bum back to squat down until your thighs are at least parallel to the ground.
- Drive through your heels to stand back up.
1b. DB Shoulder Press
- Stand tall, holding a dumbbell in each hand at shoulder height, with palms facing forward.
- Keep your chest up, core tight and back straight, then press the weights overhead until your arms are straight.
- Slowly return the weights back to the starting position.
1c. DB Lunge
- Stand tall, holding a dumbbell in each hand by your sides.
- With your chest up, core tight and back straight, take a big step forward with your left leg and bend your knees to lunge down.
- Push back off your left foot to return to the start.
- Repeat with the other leg – that is one rep.
1d. DB Bent-Over Row
- Stand tall, holding a dumbbell in each hand.
- Hinge forward from the hips and lower until your torso is almost parallel to the floor – keep your back straight.
- Row the dumbbells up to the sides of your torso by engaging your lats, then lower with control.
1e. DB Biceps Curl
- Stand tall, holding a dumbbell in each hand.
- Curl the dumbbells up to shoulder height, ensuring your elbows stay tight against your sides.
- Squeeze your biceps at the top of the movement, then lower the weights back down with control.
1f. DB Overhead Triceps Extension
- Stand tall, with a pair of dumbbells held above your head.
- Keeping your elbows pointing to the ceiling in a fixed position, lower the weights until they’re around head height.
- Maintaining that fixed elbow position, power through your triceps to return the dumbbells to the extended starting position.
