Target large muscle groups to stimulate more muscle fibres and speed up fat loss with these dumb-bell complexes.
Perform the circuit four times. For the first circuit, do 12 reps of each exercise. Then do 10 reps for the second, 8 for the third and 6 for the fourth. Rest only after each circuit; select weight and rest time by your experience level.
1 Straight-leg deadlift
Using an overhand grip, hold the dumbbells in front of your thighs. Stand with your feet hip-width apart and knees slightly bent. Bend at your hips to lower your torso until it’s almost parallel to the floor. Pause and raise back up.
Stand with your feet shoulder-width apart, holding a pair of dumb-bells next to your shoulders. Squat so your thighs are parallel to the floor. As you stand up, press the dumb-bells up. Then lower them back down to your shoulders.
3 Bent-over row
Holding a pair of dumb-bells, bend at your hips and knees and lower your torso until it’s almost parallel to the floor. Bend your elbows and pull the dumb-bells to the sides of your torso. Pause, and then slowly lower them.
4 Squat thrust
Stand holding a pair of dumb-bells at your sides. Squat and kick your legs backward into a pushup position. Then quickly return your legs to a squat, stand up and jump.