Full Physique Exercises
A full physique superset exercise that pairs energy coaching workout routines with cardio conditioning. The primary superset is all decrease physique workout routines and the second superset is all higher physique workout routines; making this an environment friendly, 30-Minute Dumbbell HIIT Exercise.
Should you’ve tried my 25-Minute Superset Leg Exercise or my 25-Minute Arms and Abs Supersets, you realize {that a} superset exercise is a very environment friendly use of time.
Private trainers use superset exercises to extend the depth of exercises by overloading a muscle group.
I personally prefer to pair energy workout routines with a robust plyo train to get each energy coaching and cardio in a single environment friendly, coaching session.
This full physique superset exercise is very enjoyable as a result of it’s carried out in a 40-30-20 time drop format, that means your work time decreases with every set.
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Superset Exercise FAQs
Merely put, a superset exercise pairs two completely different workout routines back-to-back with quick rests or no relaxation in between workout routines. Superset exercises save time by lowering the remainder time between two workout routines. Thus, you’re performing extra work in much less time. Should you’ve carried out any of my energy and HIIT exercises, you’ve seemingly carried out a superset exercise with out even understanding it.
Superset exercises are an environment friendly solution to construct muscle and lift your coronary heart charge. Supersets pack in a excessive variety of repetitions in a brief time frame which pushes your muscular tissues to fatigue. Compound supersets can produce wonderful muscle development and reduce physique fats in a really quick time frame. Supersets can help you attain muscle overload utilizing dumbbells at dwelling moderately than counting on gymnasium tools.
30-Minute Dumbbell HIIT Exercise (Full Physique Superset)
This 30-minute excessive depth interval coaching exercise supersets energy coaching and cardio workout routines back-to-back in 40, 30, and 20 second intervals.
The exercise time and relaxation time drop with every set. Which suggests you may try to grasp onto these heavy dumbbells, however your coronary heart charge goes to remain excessive with shorter restoration instances.
Exercise Gear:
A medium-to-heavy set of dumbbells.
I like to recommend 8-20 lbs relying in your health degree. I’m utilizing 12 lbs on this exercise video.
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Exercise Directions:
Observe together with the guided Full Physique Superset Exercise on YouTube, led by licensed private coach, Lindsey Bomgren.
Your Exercise Seems Like This:
- 8 Dumbbell HIIT Workouts
- Time Drop Format (set one is 40 seconds of labor, 20 seconds relaxation; set two is 30 seconds of labor, 15 seconds relaxation; set three is 20 seconds work, 10 seconds relaxation)
- Repeat Every Superset x3 Units
Exercise Define
Superset ONE: Decrease Physique Dumbbell HIIT Workouts
- Power: Alternating Lateral Lunges
- Cardio: Runner Lunge
- Power: Dumbbell Squat
- Cardio: Dumbbell Swing and Lateral Hop
Superset TWO: Higher Physique Dumbbell HIIT Workouts
- Power: 2 Bear Crawl Again Rows and a couple of Tricep Dips
- Cardio: Punch Jacks
- Power: Bicep Curl and Overhead Shoulder Press
- Cardio: Push Up and Burpee and Bicep Curl
8 Dumbbell HIIT Workouts
Alternating Lateral Lunges
Targets: Legs, glutes, quads, internal thighs (adductors) and outer thighs and glutes (abductors).
How To Do A Lateral Lunge With Dumbbells
- Begin standing, toes hip-width aside holding one dumbbell in every hand in entrance of your hips (palms dealing with in).
- Take a big step to the appropriate together with your proper leg as you sit your hips again, bending your proper knee whereas leaving your left leg straight. Consider performing a single leg squat together with your proper leg whereas your left leg stays straight. Knees and toes pointing ahead.
- Then, drive off your proper foot to reverse the motion, driving again as much as the beginning place.
- Repeat in your left leg, stepping out, pushing your hips again as you sit again. Drive off your left leg to return to heart.
Modification: Drop the dumbbells and carry out this as a body weight train.
Runner Lunge
Targets: Legs, glutes, hamstrings, quads, and calves.
A HIIT cardio train that additionally strengthens the decrease physique.
How To Do A Runner Lunge
- Step your proper leg again right into a reverse lunge, dropping your proper knee down in direction of the bottom as you decrease your hips till each knees attain a 90-degree angle, entrance thigh parallel to the ground.
- Holding your torso upright, leap with sufficient power to drive your proper foot forward of your left foot. Consider your toes as being on parallel practice tracks.
- “Run” your toes for a two-count (such as you’re cross-country snowboarding). When you attain the third rely, drop your left knee again right into a lunge.
Modification: Carry out alternating step again lunges.
Dumbbell Squat
Targets: Gluteus maximus (predominant a part of butt), quads (entrance of the thighs), hamstrings (again of the thighs) and core.
How To Do A Entrance Squat With Dumbbells
- Start in a impartial standing place, toes shoulder-width distance aside. Entrance rack the dumbbells at your shoulders (again head of the dumbbells resting on the shoulders and elbows pointing straight forward).
- With chest up, decrease down right into a squat, pushing your hips again and down till your hips align together with your knees (making a 90-degree angle together with your hips and knees). Drive your knees out towards your pinky toes.
- Then drive via your heels, squeezing your glutes as you stand tall to return to the beginning place.
Modification: Maintain the dumbbells at your aspect or drop the dumbbells and carry out as a body weight train.
Dumbbell Swing And Lateral Hop
Targets: Glutes, hamstrings, hips abductors, shoulders, traps, abs and core.
How To Do A Dumbbell Swing With Lateral Hop
- Begin in an athletic stance, toes wider than hips, slight bend within the knees, core engaged.
- Holding a dumbbell in your proper hand between your legs (proper arm straight), hinge your hips again as you swing the dumbbell between your legs.
- Drive via your hips to swing the dumbbell as much as shoulder top. Because the dumbbell is swinging up, drive off your proper leg to laterally hop to the left.
- When the dumbbell reaches shoulder top, seize it together with your left hand, earlier than hinging your hips again to swing it between your legs once more.
- This time drive off your left leg to laterally hop to the appropriate. Repeat this sample.
Modification: Omit the lateral hop and simply carry out the dumbbell swing.
2 Bear Crawl Again Rows And a pair of Tricep Dips
Targets: Arms, again (lats), triceps, shoulders (deltoids), chest (pecs), quads and core.
How To Do A Bear Crawl Again Row And Tricep Dip
- Begin in a desk prime place on all fours with shoulders stacked over wrists on dumbbells and hips stacked over knees.
- Interact your core and tuck your toes underneath to hover your knees off the bottom in a bear crawl place.
- From bear crawl, alternate pulling every dumbbell in direction of your ribcage to carry out the dumbbell again rows.
- Then, maintain the dumbbells planted on the mat as you carry out two tricep dips by bending your elbows again in direction of your thighs.
Modification: Carry out the dumbbell again rows and tricep dips from a desk prime place as an alternative of bear crawl (knees on mat as an alternative of knees hovering off the mat).
Punch Jacks
Targets: Chest (pectoralis main), shoulders (anterior deltoid), core and abs.
Cardio, core and coordination all on this one transfer.
How To Do Punch Jacks
- Begin in an athletic place, toes hip-width aside, knees softly bent, core engaged.
- “Jack” your toes out as you punch your proper arm ahead.
- Then “jack” your toes again collectively, squeezing your internal thighs, as you pull your prolonged proper arm again to heart.
- Repeat steps 1-3, punching your left arm ahead.
- Alternate which arm you punch for each jack.
Modification: Alternate tapping one foot to the aspect at a time as an alternative of “jacking” each toes.
Bicep Curl And Overhead Shoulder Press
Targets: Arms, biceps, shoulders, again and core.
How To Do A Bicep Curl And Overhead Shoulder Press
- Begin standing, toes shoulder-width aside with a gentle bend within the knees. Maintain one dumbbell in every hand (palms dealing with out).
- Carry out a normal bicep curl, squeezing your biceps to curve the dumbbells to shoulder top (palms dealing with shoulders).
- Then rotate your palms out away out of your physique as you push the dumbbells overhead, performing an overhead shoulder press (palms dealing with out on the prime of the shoulder press).
- With management, reverse this motion reducing the dumbbells to shoulder top then again right down to the beginning place.
Modification: Carry out this train from a seating or kneeling place for added core stability.
Push Up And Burpee And Bicep Curl
Targets: Chest, shoulders, biceps, triceps, legs, glutes, quads, hamstrings, abs and core.
A full physique, compound dumbbell train to construct energy and lift your coronary heart charge.
How To Do A Burpee And Push Up And Bicep Curl
- Begin in a excessive plank place, shoulders over wrists (on dumbbells), core engaged.
- Decrease your chest to the bottom performing a push up, then press again as much as a excessive plank.
- On the prime of your push up, leap your toes in in direction of your arms (toes touchdown simply exterior arms), touchdown within the backside of a squat.
- Drive via your heels to face tall. Holding dumbbells together with your palms dealing with out.
- Squeeze the entrance of your arm (bicep) to curve the dumbbells to shoulder top. With management, decrease the dumbbells down to fulfill your thighs.
- Carry out a squat, planting your dumbbells on the bottom as you step or leap again right into a excessive plank place, returning to the beginning place.
Modification: Step your toes in as an alternative of leaping your toes in. Choice to carry out the push up out of your knees or omit the push up all collectively. You too can carry out this workout routines from an incline, putting your arms on a chair or bench.
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