Get your blood pumping with this simple but challenging full-body home workout.
The only equipment you'll need is a dumbbell.
This workout is a 3 exercise circuit, bent over rows, push ups, and squats. It sounds simple, but we will be doing 10 rounds of this circuit with minimal rest.
Bent over rows - 10 reps
Stand with feet twice shoulder width apart, legs locked straight, then slowly bend forward hinging at the hips, ensuring you keep you back straight, until you are almost 90 degrees. Pick up the dumbbell from between your feet, and pull the weight up towards your same side hip. Be explosive on the pull upwards, then lower the weight down slower. Complete 10 reps with one arm, then 10 with the other.
This exercise primarily hits the mid-back, but you will also be engaging your upper back and rear deltoids, aswell as your biceps. The standing position engages your lower back in an isometric hold, and your hamstrings will also get a nice stretch.
No rest.
Push ups - 15 reps
Lay in a push up position, place your hands just wider than shoulder width apart. You want your shoulder leading to your elbow to be at about a 45 degree angle to your body.
Depending on your fitness level, you can do a normal push up or a push up with your knees on the ground.
Perform 15 reps, again ensuring you are explosive on the way up, then slower on the way down.
This exercise primarily engages your chest, but also hits your shoulders and triceps. It is also an isometric hold for your legs and core.
No rest.
Body weight squats - 20 reps
Stand with feet about shoulder width apart, toes pointing just slightly out, and slowly squat down until your thighs are horizontal to the ground, hold for a second, then be explosive upwards back to a standing position. Make sure you are keep your back straight and shoulders back.
Since these are bodyweight, if you want to make it harder, pause at the bottom of the squat for 3-5 seconds on the 1st, 5th, 10th, 15th and 20th rep.
This exercise primarily engages the thighs and glutes, but will also work your core.
Rest for 30 seconds, and repeat!
The first round might seem easy, but by about the 4 or 5th round, you'll really be feeling it, and by round 10, you'll wonder why you thought this was a good idea at all.
If you make it through all 10 rounds, you'll have done 100 rows, 150 push ups, and 200 squats which is something to be proud of.
If you don't think you're up for 10 rounds, just give it a go, push yourself and see how many you can do.
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