High-Intensity, Full Body Advanced Dumbbell Workout, with Rentwala.
We have carefully made a list of the workouts that will help us during our Home Gym Workouts. But, the catch is, to see visible results, one has to be dedicated while working out
The Home workout flow should like this,
20/30 min cardio, for a good warmup
45/50 min workout, for muscle training
15/20 min cool down with Ab Workouts
To begin with, no matter which at-home workout you pick, I want you to start with one important thing:
Warm-up!
This will help you do exercises properly and help prevent injury. You can run in place, do air punches and kicks, or some jumping jacks. Since this Full Body Workout plan is more on an advanced side, we're going to start with a HIIT cardio. The following exercises need to be done, but don't forget to take breaks in the middle
The exercises are-
Star Jumps
Star Feet
High Knees
Power Jacks
Toe Taps
Hand Walk Out
Squats
Jumping Lunges
London Bridges
This HIIT cardio does not have to be done before every Gym workout, can be done on alternate days as well. The other days, can start with a basic warmup as well.
Muscle Building
Moving on, to the Muscle Building exercises now,
Ideally, a person doing a Full Body Workout can work on two body parts in a single workout session, but again, that is up to you!
If you're doing 2 body parts in a day the preferred combination will be,
Chest and Triceps
Back and Triceps
Shoulders and Abs
Starting with,
1. Chest workout- 10/15 Reps, 3-4 Sets
Out of these 7 variations, doing 4-5 would be more than enough for one session.
2. Arms workout- 10/15 Reps, 3-4 Sets
Biceps
Dumbbells Curls
Dumbbells Hammer Curls
Rotating Dumbbells Curls
Dumbbell twist
Triceps
Dumbbell overhead press
Dumbbell skull crushers
Dumbbell workout Kickback
Close grip pushups
3. Back Workout- 10/15 Reps, 3-4 Sets
4. Shoulder Workout- 10/15 Reps, 3-4 Sets
Out of these 8 variations, doing 4-5 would be more than enough for one session.
5. Leg Workout- 10/15 Reps, 3-4 Sets
Out of these 7 variations, doing 4-5 would be more than enough for one session.
And at the end, to finish it all, start with some stretches and a quick Ab workout for a cooldown.
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