Maximize Your Workout with this 8-Minute Circuit-Style Routine
Are you looking for a challenging workout that will push your body to its limits? Look no further! This 8-minute circuit-style workout will help you build strength and improve your overall fitness level.[0]
Start off by bringing your dumbbells in front of you after your front squats and keeping the same foot position. Hinge at the hips with a bend in the knees, then powerfully push the legs straight, and as you do so, shrug the shoulders upwards to bring the dumbbells to your shoulders with the elbows forward. You can employ momentum to transition between the exercises and conclude with your dumbbells at your back.
Next, start with your feet a little wider than your hips and clean the dumbbells to your shoulders. Squat deeply with your chest held high, lowering your hips.[1] Drive with your heels and thrust the dumbbells upward and above your head.[1] Simultaneously return the dumbbells to your shoulders as you lower yourself into a squat again, preparing for the next repetition.
To continue, stand tall with the dumbbell at your sides and your feet under your hips.[2] Bend your hips and move your buttocks back towards your heels.[2] Begin in a standing position, with your weight in your heels, head and core aligned. Lower the top of the dumbbells so that they touch the floor, then reverse the movement to return to standing.[2]
After that, keep the dumbbells in the front-rack position from the previous exercise.[2] Maintain an upright posture and keep your knees slightly bent.[2] Extend your legs quickly while raising the dumbbells above your head.[2] In contrast to the strict press, you can take advantage of your legs to generate power to raise the weights above your head.[2] Lower the weights as you bend your knees again and repeat the movement.[2]
For the next exercise, place the dumbbells on the floor just outside your feet, hinge down and grip them with a flat back and neutral spine. Engage your lats and stand upright, ‘pushing the ground away’ with your feet, squeezing your glutes at the top. Maintain your arms in a straight position the whole time – imagine them as hooks.[3]
To finish up, stand with your feet hip-width apart, holding two dumbbells, with your palms facing your body. Tighten your abdominal muscles and belly button while firmly holding the dumbbells to maintain tension in your core and back.
0. “8-Minute Heavy Dumbbell Workout To Sculpt Your Legs, From A Trainer” Women’s Health, 1 Feb. 2023, https://www.womenshealthmag.com/fitness/g42533036/8-minute-dumbbell-leg-workout/
1. “This 15-Minute Full-Body Dumbbell Workout Packs a Metabolic Punch” Men’s Health, 9 Feb. 2023, https://www.menshealth.com/uk/videos/a42798799/dumbbell-only-full-body-workout-15-minutes/
2. “Test Your Aerobic Capacity and Mental Toughness with this Dumbbell Burpee Challenge” Men’s Health, 9 Feb. 2023, https://www.menshealth.com/uk/workouts/a42759722/dumbbell-burpee-challenge/
3. “Full Body Burner Fires up Your Metabolism With Just Two Dumbbells” Men’s Health, 3 Feb. 2023, https://www.menshealth.com/uk/workouts/a42670570/dumbbell-only-full-body-metabolism-workout/
