LIVING-ROOM CARDIO
Pick up your dumbbells to build long-distance stamina at home
If you’re bored of endlessly pounding the pavement, help is at hand in the form of this heartpumping workout from PT and influencer Bradley Simmonds. “The goal is to complete as many rounds as possible in 20 minutes,” says Simmonds.
“Once you can handle that, progress to 30 minutes.” Start with 10kg dumbbells and then work up to 20kg. This is how to keep it simple, while ensuring that you’re always moving forward towards the body you deserve.
01 DEEP SQUAT 10 REPS, REST AS NECESSARY
Standing with your feet at shoulder width, hold a dumbbell in each hand at your sides (A). Sit your hips back and squat until your glutes are below your knees (B), then contract your glutes to stand up. If you’re struggling, try widening your stance.
02 REVERSE LUNGE 10 REPS, REST AS NECESSARY
Still holding the weights, bring your feet together
(A). Step back with your right leg and slowly lower your knee until it’s about an inch above the floor (B). Maintaining your balance, push through your left heel to step back to the start. Repeat on the opposite side.
03 SHOULDER PRESS 10 REPS, REST AS NECESSARY
Take a deep breath and curl the weights up to your shoulders, turning your palms to face forward
(A). Tense your core and extend your elbows to press the bells overhead
(B). Lower the weights down under control and go again.
04 BENT-OVER ROW 10 REPS, REST AS NECESSARY
Hinge forward at the hips, maintaining a straight back. Let the weights hang below you (A). Set your shoulder blades and pull the weights up to your thighs (B). Focus on contracting the middle of your back. Lower slowly and repeat.
05 HAMMER CURL 10 REPS, REST AS NECESSARY
Tired yet? Rest your lungs and focus on an arm pump. Start by standing with the dumbbells at your sides (A). Maintaining this neutral grip, flex your biceps to lift the weights to your shoulders (B). Now, squeeze! Lower under control and keep pumping for the full 10 reps.
06 DUMBBELL GRIP PRESS-UP 10 REPS, REST AS NECESSARY
Time to drop and finish strong. Set up in a high plank position, with your hands on the weights beneath your shoulders (A). Lower towards the floor (B). Contract your chest and triceps to push up. Finish your reps for one round. Go all-out for more.