Challenge of the Day: Total Body Dumbbell Workout
Challenge of the day to improve strength, endurance and overall conditioning with a complete workout using dumbbells.
Necessary Equipment:
- A pair of dumbbells (adjust the weight according to your fitness level)
- Yoga mat or comfortable surface
Warm-up (5 minutes):
- Jumping jacks - 1 minute
- Stationary run - 1 minute
- Arm rotations - 1 minute (30 seconds forward and 30 seconds backward)
- Knee raises - 1 minute
- Dynamic stretching - 1 minute (focus on legs, arms and back)
Main Workout (20 minutes AMRAP - As Many Rounds As Possible):
Perform as many rounds as possible in 20 minutes of the following exercises:
- Dumbbell Thrusters – 20 reps
- Dumbbell Biceps - 20 reps
- Dumbbell Squats - 20 reps
- Dumbbell Push-ups (holding dumbbells) - 20 reps
- Alternating Lunge with Dumbbells - 20 reps
- Dumbbell Crunches - 20 reps
Extra Challenge:
- Plank Hold with Dumbbells - Hold the plank position for 1 minute (rest 1 minute and repeat 3 times).
Stretching and Relaxation (5 minutes):
- Stretch all major muscle groups worked during your workout. Focus on deep breathing and relaxation.
Tips:
- Maintain good form during all exercises to avoid injury.
- Adjust the weight of the dumbbells as needed to ensure you can complete all repetitions with good technique.
- Hydrate yourself well before, during and after training.
- Listen to your body and take breaks if necessary.
Share Your Progress:
Challenge yourself and share your performance with the community using the hashtag #WorkoutAtHome. Good luck and have fun with today's workout!
For more challenges and workout tips, visit Home Workout .
This challenge is a great way to stay active and improve your fitness in the comfort of your own home ( Home Workout ® ) ( Home Workout ® ) ( Home Workout ® ) .
You can also do other challenges:
Challenge of the Day: WOD "Home Fran"
Challenge of the Day: Jump Rope Workout to Do at Home
"Emma McQuaid" Workout You Can Do at Home
Challenge of the Day (WOD): Dumbbell Workout at Home
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Chicken Salad with Quinoa and Avocado
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Other topics:
Challenge of the day | Tips | Training | Recipes | Health
Suggested services:
Diagnosis, assessment/reassessment | Planning | Accompanied training
Suggested ebooks:
100 No Excuses Workouts | Amateur race | Fitness Detox
Suggested training programs:
Military training | Metabolic training
Planning according to objective:
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