Before started the training, prepare a pair of 10-20lbs dumbbells and a jump rope.
Split Squat Jumps
How to perform:
- Bent your knees and make the front knee must above the ankle.
- Both of arms pointed back as you lower down to make a lunge position stance with chest lifted.
- Jump up explosively while switching your feet in the air and swinging your arms. As you land on the ground, your front foot must have changed.
- Perform 5 jumps per side.
Split squat jumps are targeted to burn calories and build up muscle.
Single-Leg Dead lift
How to perform:
- Grab the dumbbells tightly and let it hanging at your arm’s length in front of your thighs. Make an arch stance naturally.
- Stand and open your feet apart as wide as your hip.
- Slightly bent your knees and slowly lift one leg until your torso is parallel to the floor.
- Focused your weight into one leg. Keep the stance for a while, and then return to standing.
- Perform each side of shifting for 8 reps.
The exercise is aimed to give a perfect definition especially to glutes and hamstrings and lift it to your booty.
Squat to Jumps
How to perform:
- Grab the dumbbells, then stand with hip-width apart.
- Put the weights to shoulder way while slowly bend your elbows.
- Lower down your body to make a squat position. Make the position like you want to sit on the chair.
- Slowly stand up and hold up the weights over your head.
- Bring down the weights to your shoulder back and make the squat stance again.
- Repeat the exercise for 10 reps with quick pace.
If you are targeting tight butt, slim thighs, and slim down hamstring, this exercise is the best one.
Plank with Dumbbell Row
How to perform:
- Hold the dumbbells down on the floor while make a plank position.
- Open your feet wider than your hip.
- Lift one dumbbell to your chest. Bring back down and shift with another hand.
- Keep your hips and legs positioned still as you lift the dumbbell.
- Keep perform in a quick pace for 8 reps per side.
Strengthening abdominal muscles and flattening your stomach is effective with planks. As you lift the dumbbells, you also build strength in shoulders, biceps, triceps, and upper back.
Jump Rope
Jumping rope is one of cardio exercises which help to burn fat faster. Just hold each tip of rope with both of your hand at the back. Stand in light with both of your feet and lift your chest. Don’t forget, the correct way to jump rope is using wrists to swing the rope, not your arms. Perform this exercise for 1 minute.
Only with the help of dumbbells and jump rope, you can simply perform this work out programs in your backyard or even your home. Losing weight isn’t difficult and unaffordable like you always think, as long as you put your mind on it.
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