If you’ve been enjoying garden gym workouts since the first hint of sunshine and want to keep up that momentum, but are worried that it might be a bit too sunny for the next few days, this full-body dumbbell workout is the perfect solution.
Studies show that although it may be difficult to gain muscle, maintaining it doesn’t require nearly as much work. In fact, as little as five sets, per body part, per week may be all that’s necessary to keep your hard-earned gains from melting away in the heat wave.
This five round circuit requires only two dumbbells, but hits all of your major body parts, delivering an ‘effective minimum dose’ to summer proof those gains. And, coming in at around the 10-15 minute mark, you avoid the risk of overheating.
Complete five rounds of the following circuit, moving through each round as quickly as possible with good form, before resting for one-to-two minutes between rounds. Use this time to hydrate and give your body a chance to cool down.
Push Press x 3
Clean your dumbbells onto your shoulders, palms facing in. Take a breath and brace your core (A). Dip at the knees and using your legs to help (B) press your dumbbells overhead. Lower under control back to your shoulders and quickly repeat.
Front Squat x 6
After your final push press, keep both bells on the front of your shoulders (A). From here, drop into a squat, until your thighs pass parallel to the ground (B). Pause here for a second before driving back up explosively and quickly repeat.
Dumbbell Deadlift x 9
Drop your dumbbells to the floor just outside your feet, hinge down and grip them with a flat back and neutral spine (A). Engage your lats and stand upright, pushing the ground away with your feet and squeezing your glutes at the top (B). Slowly return them to the ground, pushing your hips back and keeping your back flat. Repeat.
Renegade Row x 12
After your final deadlift, drop into a strong plank with both hands on your dumbbells (A). Shifting your weight onto your left hand, row the right dumbbell towards your hip (B). Pause briefly, then lower the weight under control. Repeat on your left side. Complete 12 total reps before moving on.
Press-up x 15
Finish each round with a bodyweight chest blast. Remain in your plank position, with your core tight and hands on your dumbbells (A), bend your elbows to bring your chest to the floor (B). Keep your elbows close to your body as you push back up explosively, repeating in quick succession.
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