Posted on June 20, 2018 by Josh Puttock
The trappings of modern day living, especially for somebody with a busy life, means we usually have less time to train and stay healthy.
So, if you are strapped for time but still need to squeeze in a session then do not panic – we’ve put together a full-body workout that will tick all the right boxes.
You’ll burn maximal calories in minimal time while also building muscle, and you’ll even increase both your strength and cardiovascular fitness.
What more could you possibly want? It’s easy to follow, it’s perfect for busy people short on time and it offers a wide range of health and fitness benefits.
The workout basics
To complete this workout, you’ll need a pair of dumbbells or kettlebells at a weight of your choice (we’d suggest going fairly light, but not too light).
Then, it’s all about arming yourself with a good amount of determination and positivity, as it will all be over in roughly 27 minutes.
It’s worth remembering that this requires minimal kit and only a small amount of space, so there really is no reason to avoid the all-over sessions anymore!
The dumbbell session
The session here consists of: working for 45 seconds and resting/transitioning for 15 seconds (for a total of three rounds).
- Dumbbell front squat
Squat down and push up, holding two dumbbells at shoulder height with bent arms.
- Dumbbell push press
Standing slightly bent-legged, push up and straighten legs before pushing both dumbbells above head.
- Hollow rocks
Lay with just the back touching the floor and arms extended covering ears (with straight legs), and rock back and forth.
- Dumbbell thrusters
Holding both dumbbells in front of shoulders, squat down and up before raising dumbbells above head.
Starting and finishing in a press-up position, bring hands and knees together before thrusting and jumping upwards.
- Russian twists (single dumbbell)
Holding one dumbbell, sit on floor with back tilted back and legs bent but raised off floor – twist left and right.
- Dumbbell squat cleans
Push up from squatting position and swing dumbbell to shoulder level, drop back into squatting position in one motion before standing up fully.
Rest for three minutes in between rounds.
This is to be conducted with a dynamic warm-up and cool-down protocol to ensure no injuries occur, and to increase performance within the main session!
Enjoy and work hard!
By Luke Trim, Gym Instructor