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    1 Goblet Squat

    Uploaded by

    Vish Rughoobur
    The document describes 10 bodyweight and dumbbell exercises: 1) Goblet squat, 2) Mountain climber, 3) Single-arm dumbbell swing, 4) T-pushup, 5) Split jump, 6) Dumbbell row, 7) Dumbbell side lunge and touch, 8) Pushup-position row, 9) Dumbbell lunge and rotation, and 10) Dumbbell push press. Each exercise is accompanied by illustrations of the starting and ending positions. Modifications are suggested for some exercises if they are too difficult.

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    © All Rights Reserved
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    1 Goblet Squat

    Uploaded by

    Vish Rughoobur
    260 views6 pages
    The document describes 10 bodyweight and dumbbell exercises: 1) Goblet squat, 2) Mountain climber, 3) Single-arm dumbbell swing, 4) T-pushup, 5) Split jump, 6) Dumbbell row, 7) Dumbbell side lunge and touch, 8) Pushup-position row, 9) Dumbbell lunge and rotation, and 10) Dumbbell push press. Each exercise is accompanied by illustrations of the starting and ending positions. Modifications are suggested for some exercises if they are too difficult.

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    The document describes 10 bodyweight and dumbbell exercises: 1) Goblet squat, 2) Mountain climber, 3) Single-arm dumbbell swing, 4) T-pushup, 5) Split jump, 6) Dumbbell row, 7) Dumbbell side lunge and touch, 8) Pushup-position row, 9) Dumbbell lunge and rotation, and 10) Dumbbell push press. Each exercise is accompanied by illustrations of the starting and ending positions. Modifications are suggested for some exercises if they are too difficult.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    260 views6 pages

    1 Goblet Squat

    Uploaded by

    Vish Rughoobur
    The document describes 10 bodyweight and dumbbell exercises: 1) Goblet squat, 2) Mountain climber, 3) Single-arm dumbbell swing, 4) T-pushup, 5) Split jump, 6) Dumbbell row, 7) Dumbbell side lunge and touch, 8) Pushup-position row, 9) Dumbbell lunge and rotation, and 10) Dumbbell push press. Each exercise is accompanied by illustrations of the starting and ending positions. Modifications are suggested for some exercises if they are too difficult.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 6
    At a glance
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    The document describes 10 different exercises that can be done with dumbbells or without equipment.

    Exercises described include the goblet squat, mountain climber, single-arm dumbbell swing, T-pushup, and split jump.

    For the mountain climber, you should be in a high plank position and alternately bring each knee towards your chest without allowing your lower back posture to change.

    1 Goblet squat

    With both hands, grab one end of a dumbbell to hold it vertically in front of your chest,
    and stand with your feet slightly beyond shoulder width [A]. Keeping your back naturally
    arched, push your hips back, bend your knees, and lower your body until the tops of
    your thighs are at least parallel to the floor [B]. Pause, and push yourself up to the
    starting position. If that's too hard, do a body-weight squat instead.



    2 Mountain climber
    Assume a pushup position with your arms completely straight. Your body should form a
    straight line from your head to your ankles [A]. Without allowing your lower-back posture
    to change, lift your right foot off the floor and slowly move your right knee toward your
    chest [B]. Return to the starting position, and repeat with your left leg. Alternate back
    and forth for the duration of the set.



    3 Single-arm dumbbell swing
    Hold a dumbbell (or a kettlebell) at arm's length in front of your waist. Without rounding
    your lower back, bend at your hips and knees and swing the dumbbell between your
    legs [A]. Keeping your arm straight, thrust your hips forward and swing the dumbbell to
    shoulder level as you rise to a standing position [B]. Swing the weight back and forth. At
    the 30-second mark, switch arms.



    4 T-pushup
    Grab a pair of hex dumbbells and assume a pushup position, your arms straight [A].
    Bend your elbows and lower your body until your chest nearly touches the floor [B]. As
    you push yourself back up, lift your right hand and rotate the right side of your body as
    you raise the dumbbell straight up over your shoulder until your body forms a T [C].
    Reverse the move and repeat, this time rotating your left side.



    5 Split jump
    Stand in a staggered stance with your feet 2 to 3 feet apart, your right foot in front of
    your left. Keeping your torso upright, bend your legs and lower your body into a lunge
    [A]. Now jump with enough force to propel both feet off the floor [B]. While you're in the
    air, scissor-kick your legs so you land with your left leg forward. Repeat, alternating your
    forward leg for the duration of the set. NOTE: If you haven't worked out recently or are
    overweight, just do a regular lunge instead







    6 Dumbbell row
    Grab a pair of dumbbells, bend at your hips (don't round your lower back), and lower
    your torso until it's nearly parallel to the floor. Let the dumbbells hang at arm's length
    [A]. Without moving your torso, row the weights upward by raising your upper arms,
    bending your elbows, and squeezing your shoulder blades together [B]. Pause, lower
    the dumbbells, and repeat



    7 Dumbbell side lunge and touch
    Hold a pair of dumbbells at arm's length at your sides [A]. Take a big step to your left
    and lower your body by pushing your hips backward and bending your left knee. As you
    lower your body, bend forward at your hips and touch the dumbbells to the floor [B].
    Repeat for 30 seconds, and then switch to your right leg. If the exercise is too hard, do
    the move without the dumbbells; just reach for the floor with your hands.




    8 Pushup-position row
    Grab a pair of hex dumbbells and assume a pushup position, your arms straight [A].
    Keeping your core stiff, row the dumbbell in your right hand to the side of your chest,
    bending your arm as you pull it upward [B]. Pause, and then quickly lower the dumbbell.
    Repeat with your left arm



    9 Dumbbell lunge and rotation
    Grab a dumbbell and hold it horizontally by its ends, just under your chin [A]. Step
    forward with your right foot and lower your body into a lunge. As you lunge, rotate your
    upper body to the right [B]. Return to the starting position, and repeat with your left leg.
    Alternate left and right until your 60 seconds are up. If the exercise is too hard, perform
    the movement without the dumbbell




    10 Dumbbell push press
    Stand holding a pair of dumbbells just outside your shoulders, with your arms bent and
    palms facing each other. Stand with your feet shoulder-width apart and knees slightly
    bent [A]. Dip your knees [B], and then explosively push up with your legs as you press
    the weights straight over your shoulders [C]. Lower the dumbbells back to the starting
    position and repeat

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