Thursday, August 22, 2019
n my fast and effective routine below, you’ll find five of my favorite compound exercises that will activate and tone your core while sculpting lean muscles from head-to-toe. There are also a few extra-challenging moves designed to burn out your muscles and drive your heart rate up for even more fat-burning power. All you need to do this workout is eight minutes and a set of medium-weight dumbbells—here's a guide to how to choose the right weight. Ready to sweat?
Consider my 60/30 routine your fast and furious #UpNOut compound exercises challenge—all you need is eight minutes and a set of dumbbells.
The 60/30 workout: Perform each compound dumbbell exercise for 60 seconds, completing as many reps as you can. Then, ditch the weights and immediately do 30 seconds of the “burnout” exercise.
What You’ll Need: One set of medium dumbbells (start with 8-10 lbs.)
Set 1
60: Squat and Press Stand with feet hip-width apart and holding a weight in each hand directly above shoulders. Hinge hips back and lower into a squat keeping weight in heels. Stand and press both weights overhead. Return weights to above shoulders and immediately lower into next rep.
30: Squat Jump Stand with feet hip-width apart. Hinge hips back and lower into a squat. Push through heels to stand and explode off the ground. Land and immediately begin next rep.
Set 2
60: Lunge and Curl Stand with feet together and a weight in each hand. Step right foot forward and bend both knees to create two 90 degree angles with legs. Turn palms to face away from body and curl weights to shoulders. Lower weights back to sides, stand and step right foot back to meet left. That’s 1 rep, alternate sides with each rep.
30: Flunge (flying lunge) Start in a lunge position with right foot forward. Jump off the ground and switch legs in mid-air, landing in a lunge position with left foot forward. Continue alternating sides with each rep.
Set 3
60: Deadlift and Pull Stand with feet hip-width apart with arms in front of body, palms facing in and a weight in each hand. Keeping a soft bend in knees and back flat, reach weights toward floor, stopping near ankles or shins. Return to standing, pressing hips forward slightly. Now raise weights to chest-height, keeping elbows higher than hands. Return arms to start to complete 1 rep.
30: Squat Thrust Stand with feet hip-distance apart. Place palms on ground and jump legs back into a high plank position. Jump feet back towards hands and jump straight up, immediately lowering into the next rep.
Set 4
60: Tricep Extension and Leg Raise Lie face up, arms raised in the air directly above shoulders with a weight in each hand, palms facing each other, and legs extended on floor. Keeping elbows still, lower each weight toward floor until hands are next to ears with elbows pointing to the sky. Press weights back up and lift legs to sky until feet are above hips. Lower legs back to ground to complete 1 rep.
30: Flutter Kicks Lie face up with arms by side and legs extended away from body. Raise arms, legs and torso six inches off floor and begin to “flutter” legs, alternating up and down a few inches with opposite feet.
Set 5
60: Push-Up with Row Start in a push-up position with each hand holding on to a weight that is resting on the ground. Do one push-up then row right arm to torso keeping elbow close to torso. Repeat with left arm to complete 1 rep.
30: Plank Jacks Start in high plank with wrists under shoulders, abs tight and spine long. Quickly jump feet in and out while maintaining a plank position.
Consider my 60/30 routine your fast and furious #UpNOut compound exercises challenge—all you need is eight minutes and a set of dumbbells.
The 60/30 workout: Perform each compound dumbbell exercise for 60 seconds, completing as many reps as you can. Then, ditch the weights and immediately do 30 seconds of the “burnout” exercise.
What You’ll Need: One set of medium dumbbells (start with 8-10 lbs.)
Set 1
60: Squat and Press Stand with feet hip-width apart and holding a weight in each hand directly above shoulders. Hinge hips back and lower into a squat keeping weight in heels. Stand and press both weights overhead. Return weights to above shoulders and immediately lower into next rep.
30: Squat Jump Stand with feet hip-width apart. Hinge hips back and lower into a squat. Push through heels to stand and explode off the ground. Land and immediately begin next rep.
Set 2
60: Lunge and Curl Stand with feet together and a weight in each hand. Step right foot forward and bend both knees to create two 90 degree angles with legs. Turn palms to face away from body and curl weights to shoulders. Lower weights back to sides, stand and step right foot back to meet left. That’s 1 rep, alternate sides with each rep.
30: Flunge (flying lunge) Start in a lunge position with right foot forward. Jump off the ground and switch legs in mid-air, landing in a lunge position with left foot forward. Continue alternating sides with each rep.
Set 3
60: Deadlift and Pull Stand with feet hip-width apart with arms in front of body, palms facing in and a weight in each hand. Keeping a soft bend in knees and back flat, reach weights toward floor, stopping near ankles or shins. Return to standing, pressing hips forward slightly. Now raise weights to chest-height, keeping elbows higher than hands. Return arms to start to complete 1 rep.
30: Squat Thrust Stand with feet hip-distance apart. Place palms on ground and jump legs back into a high plank position. Jump feet back towards hands and jump straight up, immediately lowering into the next rep.
Set 4
60: Tricep Extension and Leg Raise Lie face up, arms raised in the air directly above shoulders with a weight in each hand, palms facing each other, and legs extended on floor. Keeping elbows still, lower each weight toward floor until hands are next to ears with elbows pointing to the sky. Press weights back up and lift legs to sky until feet are above hips. Lower legs back to ground to complete 1 rep.
30: Flutter Kicks Lie face up with arms by side and legs extended away from body. Raise arms, legs and torso six inches off floor and begin to “flutter” legs, alternating up and down a few inches with opposite feet.
Set 5
60: Push-Up with Row Start in a push-up position with each hand holding on to a weight that is resting on the ground. Do one push-up then row right arm to torso keeping elbow close to torso. Repeat with left arm to complete 1 rep.
30: Plank Jacks Start in high plank with wrists under shoulders, abs tight and spine long. Quickly jump feet in and out while maintaining a plank position.