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15 Minute Dumbbell Workout: How To Do It We have designed this workout by alternating lower body and upper body movements, or push and pull exercises, so there is no need to rest. That way you can make the most of your time. Perform these six exercises as a training circuit. Do the assigned repetitions of each exercise, then go to the next exercise. Once you have finished each exercise, that is one round of the circuit. Do two rounds of the total circuit, resting only between each round. If you have more time, you can make more rounds of the circuit. Do this exercise first thing in the morning and you will begin to feel a sense of accomplishment before your chaotic day occurs. 1. Romanian dumbbell deadlift Why it works : RDLs are great for developing the proper activation patterns in your hamstrings and glutes, while strengthening your back. Since you are likely to spend much of your day sitting in the car and at a desk, RDLs help activate these areas early in training. How to do it : ...

Whether you're trapped indoors or make the most of a hotel gym (maybe even your own home gym), there's no denying the impact of dumbbell exercises. They are incredibly versatile, allowing you to target the entire body or work on specific parts. Turn on the light to increase the intensity of a HIIT circuit. Go heavy to maximize hypertrophy, working through supersets or time under tension. They can take the place of kettlebells and dumbbells and help you reach your goals - be it weight loss, mass, endurance, or just a more athletic body. Not sure how many repetitions? Use our rep range guide. We highlight the benefits of using high repetitions (15+), low repetitions (5 or less) and moderate repetitions (8-12) depending on your goals. Take a look at our 30 favorite dumbbell exercises below. Group them into your workouts and start seeing results. 1. Goblet Squat Standing, stand with your feet shoulder-width apart and hold a heavy weight by the end with both hands on your chest. Squ...

You are not alone:   many people show the drive, determination and constant effort, but do not achieve their goals. If this sounds familiar to you, the next logical step is usually to find a well-trained personal trainer with proven experience. To help you out, we speak to some of the best personal trainers in the country. Check out their 25 insightful tips and strategies designed specifically to help you build strength, build muscle, lose fat, improve your stamina, and maintain healthy eating habits. 1. Make sure you eat healthy Ask almost any personal trainer and they will tell you that regardless of your training goals, healthy eating is the backbone. Food is what fuels your body to achieve your goals, and without proper nutrition through quality food, you are likely to quit. Provide a balanced diet consisting of fruits, vegetables, complex carbohydrates, complete proteins and healthy fats such as fish oil and flaxseed. 2. Prepare in advance Preparing meals ahead of time gi...

Lower body training is the fundamental foundation for improving overall strength, muscular endurance, and athletic performance. Large, multi-joint, compound movements like squats and deadlifts are absolutely essential to any physical activity, whether your goal is to crush a new PR of strength or lose the last 10 pounds of body fat with which you has been struggling. This lower body workout, designed by Marc Megna, CSCS, co-owner and chief body architect at Anatomy at 1220 in Miami, can be completed in under 25 minutes, but offers plenty of variety - these moves will focus on areas that You may have been neglecting to do the same tired routine in your gym. According to Megna, “The best leg workouts will focus on a variety of training adaptations. Low load, high speed exercises to improve speed; moderate load, high speed exercises for power; big muscle, bilateral multi-joint movements for strength and one-sided movements for function. "That's exactly what you will get with the ...

Sleds, also known as marauders, have become emblematic of soccer training because they are used to replicate the effort of pushing an object that you don't want to give up (like an offensive lineman). But more gyms are starting to offer them, usually if there is a grass area. Sleds are primarily a test of the lower body. First, the glutes are activated to make the contraption move, then the quadriceps and hamstrings are activated to maintain momentum. The core shoots up everywhere, protecting the spine and helping to transfer force to the sled. "The push position used to drive the sled is the same as that needed for strength sports such as running or soccer," says Jones. Better yet: hand straps, a TRX, a harness, or a light battle rope make it a full-body training tool. Workout Choose 4-6 exercises and do 3-4 sets of each, resting as needed. Finish all sets before progressing; rest 1 minute between movements. Sledding movements can also be used as a finisher on a rising d...

You don't need to go to the gym to exercise and burn and strengthen your muscles. To get really strong and slim, all you need is a set of weights, and these six creative dumbbell exercises. Each adds a fun and challenging element to your typical free-weight routine, either with exercises you've never tried before or with a change in pace that proves your strength. Pick your goal, select one of these dumbbell workouts, do a proper warm-up, and then go hard. Your strength training at home has just leveled off. Note: If exercise does not indicate specific rest, take a breath as needed 1. Compound dumbbell training for the whole body "When I think about exercising with limited equipment, I think about how can I get more for my money," says Kelvin Gary, C.P.T., CEO and owner of Body Space Fitness in New York City. To get more out of each movement, Gary combines movements to increase intensity and get different muscle groups to work together. Here's your workout that do...

Most fast cardio weight loss regimens involve high intensity interval training (HIIT) that takes your breath away. And while they're great for conditioning and fat loss, all those jumps can affect your joints and lead to muscle dysfunction and injury. In this anywhere body weight workout, you will press hard for 20 minutes to create core stability, open your hips tight, and get a much-needed cardiovascular benefit that is much more effective than jogging. We have designed this workout by alternating lower body and upper body movements as well as push and pull exercises so there is no need to rest. In this way, you can make the most of your time, performing two sets of these eight movements as one circuit. 1. Advance of the lunge to the instep Why it works: If you could choose a single movement to stretch your entire body and prepare it for an athletic, three-dimensional movement, this would be the one. How to do it: Begin by stepping forward with your left foot forward lunge. Place...

Alon of Fame Bob Feller scoffed at modern players for lifting weights. Growing up on a farm in Iowa, Feller thought it was absurd to spend hours carrying iron indoors when you could do meaningful work outside that really accomplished something. Think about it: why drive to a gym and load weights or work out on machines to work your body the way people naturally did it for thousands of years? In fact, there is nothing that challenges your flexibility, strength, stability and endurance better than household chores like gardening or yard work. Furthermore, these movements better mimic the movements of everyday life. We rotate our bodies in all directions. Simple movements like raking leaves, pulling weeds, digging holes, or installing plants and shrubs require these rotational movements. So, by "training" your body this way, it counteracts the effects of sitting too much while making your body slimmer and more resistant to injury. 1. painting Why it works: It's a rotational ...