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Jul 21, 2024 · Get ready to transform your body routine with our 35 minute full-body workout at home! This workout uses just dumbbells with 40/20 intervals to maximize efficiency and...
- 40 min
- 340
- BeeZee
No Equipment necessary and not much space needed :) The video is in full length which means you can just follow whatever I’m doing 30s for each exercise. I recommend switching up your...
- 22 min
- 60.4M
- Pamela Reif
NO EXCUSES ♥︎ a Full Body Workout that can do whenever and wherever you like. // Werbung You don't need any equipment or weights!! Targets the muscles of y...
- 20 min
- 57.3M
- Pamela Reif
- Diamond Push-Ups
- Inverted Row
- Pike Push-Ups
- Sliding Lat Pulldowns
- Bicep Bed Sheet Curls
- Tricep Overhead Extensions
- Assisted Pistol Squats
- Bulgarian Split Squat
- Sliding Hamstring Curls
Targets: Chest, triceps Replaces:Bench Press The first exercise we’ll use here is narrow grip push-ups. Here, your hands will be placed in a diamond shape. This better targets the chest and triceps. Three EMG papers (here, here, here) have confirmed that this specific hand placement elicits significantly greater chest and triceps activation when co...
Targets: Traps, lats, & biceps Replaces:Seated row, barbell row, etc. Next, we’re going to move onto the inverted row to target our overall back. Most of the emphasis will be on the mid-back for thickness. Ideally, for the most resistance, you should use a broom or mop and place that between two chairs to perform your row. If you don’t have the rig...
Targets: Shoulders, triceps Replaces:Shoulder Press Next, we’ll be moving onto something called pike push-ups. These mainly target the shoulders and triceps. For these: 1. You can start them out on the ground by assuming a pushup position 2. And then moving your hands closer to your feet while keeping your legs straight. Your body should now make a...
Targets: Lats Replaces:Lat pulldowns, pull-ups Next, it’s time to target the back (primarily the lats). We'll do so with a vertical pulling angle, rather than horizontal, as we did earlier. This one is bound to get you weird looks around the house. But is worth it for the return in back gains in provides. Simply lay on a smooth surface and use some...
Targets: Biceps Replaces:Bicep Curls Now, it’s time for some arms isolation. Go back to your bed sheet or towel setup and lean back with your arms straight. Then, keeping your body straight and elbows locked in position, curl your hands towards your face by using your biceps.
Targets: Triceps (long head) Replaces:Cable/dumbbell overhead triceps extensions, skullcrushers Then, to target the long head of the triceps which has yet to be emphasized in this workout, you can simply switch over and perform tricep extensions. Again, you want to keep that elbow locked in place. And your body in a straight line. Alternatively, th...
Targets: Quads & Glutes Replaces:Barbell squats Next, it’s time to move onto the lower body. And for most of us, bodyweight squats just aren’t going to cut it. Which is why we’ll use the bed sheet set up again to perform assisted pistol squats. This exercise will help to target the quads and glutes. To perform these: 1. Lean back with your arm stra...
Targets: Quads & Glutes Replaces:Split squats, lunges Next, we’ll move onto an exercise you’re probably familiar with: the Bulgarian split squat. With your rear leg elevated on a platform, this exercise will again further target the quads and glutes. To progress this movement: To progress this, you can simply hold a weighted backpack at your chest....
Targets: Hamstrings Replaces:Machine hamstring curls Next, we’ll use the sliding leg curl. This exercise will help work the hamstrings through both hip and knee extension. To perform these: 1. Simply lay on a smooth surface and place your feet on two or something that will enable them to slide easily 2. Then, use your hamstrings to curl your heels ...
- 12 min
Mar 19, 2021 · A NEW Full Body Routine – Beginner Friendly ♥︎. We train abs, booty, arms, back & core strength in this new routine. Everything is down on the mat – nothing in a standing position / no squats or jumps either. It’s very knee friendly & neighbor friendly as well!
Jun 10, 2015 · Overhead Press. Hammer Curl. Kickback. Deadlift. Squat. Lunge. Bicycle. Trying this full body workout at home workout can help you work your entire body with no muss, no fuss. It includes all the classic exercises and can be done in a short period of time. All you need are a few sets of dumbbells and these basic exercises.
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Oct 2, 2020 · Get a sample weekly workout plan with strength training exercises for a full-body workout to tone the arms, legs and core, help you lose weight and boost energy.
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