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5 full-body dumbbell moves Ashley Borden swears




Feel the burn from head to toe.

You may not have room in your home for a full gym, but you probably have room for a few dumbbells. And even if that's the only gear you have with you, you've got more than enough for a killer total body workout.

In this video, coach Ashley Borden shows us how to feel the burn from head to toe through nothing more than dumbbells and their body weight. Perform these five movements in your living room to practice a quick workout that appeals to all your muscles.

USAGE: This 4-Move Dumbbell Cycle is the best way to start weight training

Lunge with Rotation

1
9659006] While holding a dumbbell in front of your chest with your elbows flexed, step with your right leg in a lunge. Keep your chest open, turn your torso to the left before getting up. Repeat the process on the other side.

Lateral lunge with front and side raises

Start with a dumbbell in each hand and let your arms hang from your sides. Step right in one lunge with your right leg and lift the dumbbells in front of you, shoulder width apart, as you bend your right knee. Return to a standing position and lift the dumbbells to the side so that your body looks like a T. Repeat on the other side.

Squat with overhead pressure

Stand with your feet slightly wider than shoulder width apart and hold the two dumbbells just above your head. Bend your arms as you lower your body into a squat and bring the dumbbells to your shoulders. Push the dumbbells up while standing, and repeat.

Row with Triceps Kickback

Stand shoulder-width apart with your feet, bend your knees and lean your upper body slightly forward. Bend your arms and bring the dumbbells to your side. Next, drop your arms and lift the dumbbells just behind you.

Animal Husbandry and Pull

Walk on all fours, but lift your knees slightly off the ground. Your back should be in a flat, tabletop position. Start with a dumbbell sitting on the floor on the left side. Grab your right hand under your body and put it on the right side. Repeat with the other hand.


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