This dumbbell workout consists of two rounds of one circuit, each lasting seven minutes.
Start by setting your timer for seven minutes and aim to complete the exercises in the below circuit as many times as you can before the timer goes off.
Once completed, take a 30-second break.
Reset your timer to seven minutes and complete the circuit again for your full 14-minute workout!
While you're aiming to complete each exercise as quickly as possible, it is important that you maintain proper technique throughout.
- Weighted Burpee - 10 Reps
- Bent Over Reverse Fly - 15 Reps
- Dumbbell Squat - 15 Reps Weighted
- Bent Leg Jackknife - 15 Reps
Holding one dumbbell in each hand, plant both feet on the floor slightly further than shoulder width apart. Looking straight ahead, bend at both the hips and knees, and place the dumbbells on the floor directly in front of your feet. Holding on to the dumbbells, kick both of your feet backwards so that your legs are completely extended behind you, resting on the balls of your feet. Your body should be in one straight line from head to toe. Jump both of your feet in towards the dumbbells, ensuring that your feet remain shoulder width apart. At the same time, push through your heels to extend your legs and bend your elbows to bring both dumbbells into your chest. Ensure that the heads of the dumbbells are facing forwards, as shown. Extend your arms and press both dumbbells up above your head. Gently lower the dumbbells by firstly bringing them into your chest and then extending your arms downwards and bringing them down by your sides. Repeat for the specified number of repetitions.
Bent Over Reverse Fly
Holding one dumbbell in each hand, plant both feet on the floor slightly further than shoulder width apart.Bend forwards from the hips until a small amount of tension is felt in your hamstrings (back of your legs) before bending your knees slightly. Reposition the dumbbells so that they are together directly below your chest. This is your starting position. Keeping your arms slightly bent, gently raise the dumbbells outwards and upwards from below your chest until they reach shoulder height, as shown. Gently lower the dumbbells back down into starting position. Repeat for the specified number of repetitions.
Holding a dumbbell in each hand, plant both feet on the floor slightly further than shoulder width apart. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains between 45 and 90 degrees of your hips. Push through your heels and extend your legs to return to a neutral standing position. Repeat for the specified number of repetitions.
Weighted Bent Leg Jackknife
Start by lying straight on your back on the floor, holding a dumbbell with both hands above your head.Engage your abdominal muscles by drawing your belly button in towards your spine.Keeping your feet together, contract your abdominal muscles and bend your legs to bring your knees in to your chest. At the same time, bring the dumbbell up over your knees and into your ankles, slowly lifting your head, shoulder blades and torso off of the floor. Briefly hold this position and then slowly release the weight and your legs downwards until they are both just slightly off of the floor. Repeat for the specified number of repetitions.
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