When we don’t have a bunch of time to work out, or we simply want to get a bout of movement in, total-body workouts are our go-to. But trying to program a workout that is effective and targets multiple muscle groups can be confusing. Instead of stressing out and trying to come up with a workout yourself, Idalis Velazquez, a NASM-certified trainer and the creator of Beachbody’s first running program, 30 Day Breakaway, created this conditioning total-body workout that can be done alone or in conjunction with her 23-minute running workout if you’re looking for an extra challenge.

This six-move workout is composed of compound exercises — multijoint movements that work groups of large muscle, such as squats and deadlifts — and will work your back, arms, shoulders, abs, legs, and glutes in just 30 minutes. Compound exercises elicit a greater energy expenditure than isolated movements such as triceps extensions because you’re utilising more muscle groups at once, which means you can also burn more fat and calories in a session.

No matter your goal, this workout will challenge you and have you feeling accomplished and powerful, both mentally and physically, once it’s finished. Grab your weights and some water and put on your favourite playlist, because it’s time to get to work.

Idalis Velazquez’s 30-Minute Total-Body Strength Workout

Equipment needed: Two medium- to heavy-weight dumbbells. “Use moderate to heavy weights that feel challenging to you, but that will allow you to perform moves with proper form,” Velazquez told POPSUGAR. Here’s a guide on how to choose the right weight.

Directions: Before getting started, get your muscles warm with a dynamic warmup. This workout will be completed as a circuit, taking 30 seconds of rest in between each exercise and one to two minutes of rest in between each round.

For each exercise, Velazquez said to complete 10 to 15 reps. If you’re a beginner, she recommends doing fewer reps, and if you’re more advanced, she recommends working at a higher rep count. Complete a total of three rounds if you’re getting back into a workout routine or new to strength training and four rounds if you’re more advanced. After the workout, don’t forget to cool down. We recommend doing some combination of foam rolling and stretching.

  • Dumbbell sumo tempo squat: 10 to 15 reps, followed by 30 seconds of rest
  • Push-up with plank row: 10 to 15 reps, followed by 30 seconds of rest
  • Reverse lunge with bicep curl: 10 to 15 reps, followed by 30 seconds of rest
  • Half-kneeling Arnold shoulder press: 10 to 15 reps, followed by 30 seconds of rest
  • Deadlift with double bent-over row: 10 to 15 reps, followed by 30 seconds of rest
  • Glute bridge hold with a dumbbell chest press: 10 to 15 reps

Take one to two minutes of rest, and repeat for a total of three to four rounds.





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