Lift Light, Get Huge – Without Leaving Home!
Science has debunked ‘Go Heavy Or Go Home’. With 20-pound dumbbells, you can build the body you want. MOBILITY No weights needed! Perform these exercises to open up your hips, warm up your rotator cuffs, and elevate your heart rate. Rest 30 seconds between sets.
Bent-Over YTWL Start bent at the hips, arms hanging. Raise your arms overhead to form a Y; then lower them. Lift them straight out to your sides (T); lower them again. Now lift your arms to your sides, elbows bent, forearms angled up 45 degrees (W). Stay in this position and rotate your forearms downward (L). That’s 1 rep; do 2 sets of 10.
Stepback Lunge with Front Raise Stand tall, arms at your sides. Lunge back with your right leg until your left knee is bent 90 degrees. As you lunge, reach overhead, keeping your core tight and elbows straight. Return to the starting position. That’s 1 rep; do 10. Switch side and repeat. Do 2 sets on each side. STRENGTH Add these to your workout or do them as a circuit that hits your chest, arms, hamstrings, and back. Complete reps for both exercises. Rest 45 seconds. Repeat 3 times.
Incline Dumbbell Fly Plus Press Lie on an incline bench holding 20-pound dumbbells above your chest, elbows slightly bent. Now spread the weights apart as you lower the dumbbells until your upper arms are parallel to the floor. Return to the start. Then bend your elbows and lower the weights to your chest. Return to the start. That’s 1 rep; do 20.
Deadlift to Row Set two 20-pound dumbbells on the floor in front of you. Bend at the hips and knees and pick them up using an overhand grip. Without rounding your back, stand up with the weights. Fold at your hips and let the weights hang. Pull them to the sides of your torso. That’s 1 rep; do 20.