This Dumbbell Only Schwarzenegger Session Takes Just 15-Minutes
It's no secret that Schwarzenegger is the GOAT when it comes to making gains, but he also leads the way when it comes to gaining sustainable habits. In his latest newsletter, he brings a quick workout of the week which you can do at home using just a pair of dumbbells,
The session focusses on non-technical exercises that'll maximise your core and leg strength. It's a simple training session that gets the job done. However, as he mentions, 'don't confuse simple with easy'. The 15 minute session packs a serious punch – by the end you'll be thinking you've completed one of Arnie's sessions from the golden era.
Dust off your dumbbells and get going.
The Workout
'Perform 1 set of each exercise for 30 seconds. Once you complete each set, catch your breath, and repeat again. Try to complete 4 to 6 rounds in less than 15 minutes.'
Overhead Farmer’s Walk
Begin by clean and pressing the dumbbells to the overhead position with a neutral grip (palms facing inwards).
Keep the arms locked out to secure the weight.
Try to avoid excessive arching in your lower back by bracing your core and pinning your ribcage.
With an even gait and controlled pace, walk for the full 30 seconds whilst controlling the weights overhead.
Alternating Dumbbell Lunges
Start standing with the dumbbells in either hand, core tight and chest proud.
Step back into a long lunge position. The lunge position will require your front quad and back shin to be horizontal to the floor, and your front shin and back quad to be vertical to the floor.
Make sure you visualise stepping on 'train tracks' in line with your hips instead of a 'tightrope', to help keep balance.
Sink the back knee so it hovers just off the ground and push through the front heel back to standing, repeat on the other side.
Press Up Renegade Row
With a dumbbell in each hand in the high plank position, engage your core by pulling your navel to your spine.
Lower yourself into a press up with your elbows just below your shoulders, in an 'arrow' shape.
Push the floor away from you so that you return to the high plank position.
Row one weight to your hip and keep the hips completely even to work your core.
Lower the weight to the floor and complete another press up. Upon returning to the high plank position, row the alternate dumbbell to the hip and repeat.
Paused Goblet Squat
Hold the dumbbell in the goblet position in front of your chest with the dumbbell end on the heel of your palms and elbows close to your waist.
Brace your core and keep you chest proud. Sink your hips into a low squat within your range of movement.
Hold the low squat position for a count of 3 and then push through the heels back to standing.
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