ONE-PIECE WORKOUT
Six moves to a full-body blast, with just a pair of dumbbells
Been avoiding the testoster-zone that’s the weights rack? It’s time to muscle your way in. ‘Dumbbells are really versatile and allow you to add weight to almost any exercise,’ says former Olympian and Roar Fitness founder Sarah Lindsay. ‘I use the superset method (two exercises performed back to back with no rest) a lot as it saves time without compromising the session – it allows adequate rest for the muscles used without you having to sit around waiting to go again.’ So, we know overload is the secret to serious gains, but how heavy should you go? ‘Aim for the heaviest weight you can manage for the given reps,’ advises Sarah. ‘If you’re aiming for 15 but can only do 10, it’s too heavy, if you can nail 20, it’s too light.’ Give these supersets a go, and prepare to feel the burn.
1a GOBLET SQUAT
Targets: Glutes, quads
(a) Take a wide stance with your toes slightly turned out. Hold a dumbbell against your chest, cupping one end between your hands. (b) Slowly squat down as low as possible while keeping your heels on the floor and your back flat, then drive through your heels to return to the starting position.
1b BENT-OVER ROW
Targets: Lats, biceps, traps
(a) Hold a dumbbell in each hand with your palms facing in and your arms hanging down. Bend your knees slightly and hinge forward at the hips. Your back should be flat.
(b) Keeping your torso still, draw your elbows back as far as you can, squeezing your back muscles for a second, then slowly lower.
2A WALKING LUNGE Targets: Glutes, quads
(a) Stand with your feet shoulder-width apart, holding a dumbbell in each hand, with your arms hanging down by your sides.
(b) Take a large stride forward, lowering your back knee until it’s almost touching the ground. Pushing off from the heel of your front foot, bring the other leg through to go straight into the next stride.
2B STANDING SHOULDER PRESS Targets: Shoulders, triceps, core
(a) Stand with your feet shoulder-width apart and lift the dumbbells (one in each hand) up to shoulder height with your hands directly over your elbows. (b) Exhale as you push the dumbbells straight up above your head without locking out your elbows. Then slowly return to the starting position and repeat.
3A DUMBBELL HIP THRUST Targets: Glutes, hamstrings
(a) Lie on your back with your knees bent and place a dumbbell on your hips, holding it at each end.
(b) Push through your heels to lift your hips, squeezing your glutes as hard as possible at the top. Then slowly lower your bum to the floor and repeat.
3B WEIGHTED BODY EXTENSION Targets: Core
(a) Lie on your back with your knees bent at a 90° angle. Gripping the dumbbell at each end, hold it in front of your knees. (b) Exhale as you lower both your hands and feet down towards the floor (without letting them touch the ground) until your body is straight. Then raise them back to the starting position and repeat.