For this workout you need to have a weight - either a set of dumbbells, one dumbbell or a kettlebell. I use a kettlebell but explain how you'd use the other weight combos too. This is a full body workout - and we utilise a range of compound exercises that target multiple muscle groups at once, so they're really effective for the time poor. In this workout we do 3 groups of exercises that follow the same format, and 3 rounds of each. You could even break this workout down and just do one 'group' three times, or each group just once through. So it is very adaptable to your time available and energy.
The exercises are as follows:
Group 1:
20 reps glute bridges
15 reps squats
10 reps squat presses
5 reps reverse lunges (5 each side)
Group 2:
20 reps deadlifts
15 reps swings
10 reps squat cleans
5 reps curtsey lunges
Group 3:
20 reps bridge hold with chest press
15 reps squat with upright row
10 reps burpee with lift (modified alternatives)
5 reps lateral lunges
In this follow along video I do each group 3 times before moving on to the next:
Comments