weight training routines simple and effective Entire week

weight training routines simple and effective workout

weight training routines 15 minute and inner strength workout the only equipment you’re going to need is a lucky pair of dumbbells most males we use between a 5 to attend how Herot dumbbells we’re most females we use between the three to eight pound pair the only other equipment you might need is a mat for exercises depending on the surface you’re working out on this is a total body workout I’m going to do it with you let’s do this okay we’re gonna start with your back bend over back set 45 degree angle


but back seesaw rope one at a time keeping your shoulders square and your elbows down to keep your back straight not for old lower back straight

shoulders retracted goes all the way back weight training routines

weight training routines
weight training routines

we’re doing each one of these exercises for 30 seconds when you get as many as you can and then push yourself but at the same time don’t hurt yourself oh okay next set one dumbbell down we’re gonna do is called a goblet swapping the dumbbell trunk feet shoulder width apart but back all the way down all the way up good make sure that your weight your hips I’m just getting started first time doing the squat you might not be able to go as far down as me

that’s okay but the most important part is you put your butt back first and you sit back over the top here just a couple more and grab that second dumbbell we’re good see soft shoulder press little bend your knees going left right left right all the way up all the way down to the full range of motion don’t be leading them back have to wait in your but good balance for just a couple more that’s doing great weight training routines

okay good next numbers at your side we’re gonna do a cat phrase up on the balls of your feet and it back down baby

the balls your feet as far as you can and back down a little bending your knees press it up back down watching those cats up to the top all the way up all the way down and a nice control okay dumbbell curl we’re alternating left and right all the way down all the way up I don’t want you to make sure you curl your pinky in as you come up curl your feet ENC all the way down all right you guys are doing great

keep it up ten more seconds to this one good make sure we’re breathing throughout all of these movements it’s gonna be a long 15 minutes if you forget to breathe all right good all right hit the ground keeping your dumbbells feet are flat we’re going to do a line chest press pressing the dumbbells all the way up then gently kissing the ground with our elbow to the back of our arms back up good breathe all the way up all the way down

five more seconds on this four three two one good

weight training routines dumbbells now put your hands under your butt and small on your back legs out straight and I want you to bring your knees up nice and controlled if you have to you can rest your feet in between but I wanted you to try to fight to keep your feet up the whole time good few more seconds of this one

I’m doing great and break out of your feet now take your dumbbells

with you this is called a hardy Alfie shoulders apart your buff goes back up goes forward keep your back straight as you lower back up but back but forward know all those shoulders retracted heads up whole times you feel stretch in the back of your legs and in your butt I want you to come down to mid-shin and back up one more all right good set one dumbbell down we’re gonna do it overhead tricep extension two hands on the Stumbo a little diamond grip overhead elbows are in all the way up all the way down

make sure both arms are working don’t just let one arm take over right keep your elbows in all the way up all the way down good job guys just a couple more people working in the back of the arms and last one good okay grab that second dumbbell raise your elbows up and back down dumbbell upright row keep a good posture when you bring your elbows Isaac come back down not hands high but elbows high back down good

just a couple more we’re almost done with this first round three two one zero okay great all right we’re going back into the seesaw elbows are in I’m at 45-degree angle and we’re pulling keep that back straight and we’re breeding after your weight your hips working your back out good nice and control don’t get too crazy four three two one all right

set one down golden one we’re gonna do the goblet

swap elbows are in feet shoulder-width apart but back but back first time these squats breathe as far down as you can drop the weight of the hips not on the knees breaking the but first but first and that means very important to keep your knees safe and healthy good job more now you see control all right great grab that second dumbbell there do an overhead dumbbell shoulder press little weight in your foot right left-right good weights in your hips your back straight all the way up all the way down

start the car on I am – don’t worry about it become great state oh okay good the motivator side for the next month we’re going to do a calf raise a bottle balls your feet all the way up all the way down good and remember you gotta have your diet in order to working offs not enough work not so only half the battle make sure you check out a Spitz website have three guys are losing fat good breathe up way up all the way down couple more all right excellent actually doing an alternating dumbbell curl left and right all the way up all the way down not eater and swinging all crazy but one all the way up all the way down before the next one starts

good job doing excellent ten more seconds on this one good

just a couple more and break onto the ground keeping your Dumbo’s with you we’re doing that lying chest press all the way up all the way down excellent you guys are doing great what about halfway through the workout fly great okay dumbbells at your side hands under your butt the reason I’m gonna put our hands over there so that helps take the pressure off your lower back around this one

you’re gonna lie near eight all the way up all the way down good I remember if you have to you can rest your feet on the floor in between but we’re trying to work towards your feet up just a few more this one okay doing a dumbbell are do all facing you but back but for really feeling that stretch in your back side like this one this one will strengthen your lower back your book and the hamstrings good job your head up keeping your head up up up up your back straight it’s a little trick job just a few more yeah great okay weight training routines

we’re in set one dumbbell down grabbing that dumbbells little dining grip overhead

tricep extension keeping the elbows in all the way up all the way down get a nice full range of motion remember you both are equally don’t let your strong heart take over don’t lie any imbalances good job keep it up just a few more breaths okay grab that second dumbbell do a dumbbell upright row bring your elbows up and keep your shoulder back the whole time this won’t break your upper back for your traps you’re breathing almost on the ground – keep pushing keep pushing

just a few more three two one great job all right everybody 35 around we’re gonna do that seesaw room and then hole drill holes are in last time for this one 30 seconds because many rows we can breathe your elbows in back straight good job 10 more seconds weight training routines that’s on it 3 2 1 all right set one dumbbell bow switches the bigopolis squat weight back in your butt sit all the way down all the way up doing great so far not much left less than 5 minutes to go good job think about how good you’re gonna feel about yourself when you’re all done with this just one day at a time keep coming back little by little

we’re gonna reach that goal together come on and great

ok good grab that second coming up weight in your hips we’re gonna do a seesaw row left right it’s 30 seconds it is that means we can in but in a controlled fashion keep pushing I know you’re gonna want to let these rest but don’t keep them going only 10 more seconds good job oh no sir 3 2 1 all right Dumbo steer side we’re doing that calf raise all the way up on the balls of your feet all the way down which all a little nice it’s all a little bit on your knees that we do this one we’re halfway there good make sure to check out

a Spitz website for our free 30 day challenge to get in shape more great workouts just like this I’ll give you the variety you need the motivation you need to keep moving all right and last one now alternating girl left right all the way up all the way down to jab your shoulders back and those swing make your biceps do all the work great job any more seconds just a few more or three two one alright hitting ground we’re gonna do that line chest press great one for your shoulders your chest and triceps back your arm all the way up all the way down go bounce off the ground nice and control just kiss the ground and back up excellent you guys are doing so great probably you can make it this far

we don’t have much left a couple more minutes all right

dump it down on each side and as we run here but my near a good full range of motion last seventies this is a great one to tighten up that lower stomach a little lower belly pooch really hot area good just a few more movement okay on your feet grab your dumbbells doing that are do but back before but back before feel that stretch in the back side I’m not going to keep your back straight that means your shoulders back don’t let them round over go around me good job

how’s it doing great only a few more on this one five four three two one alright set one dumbbell down keeping one overhead dumbbell tricep extension keep it good posture all the way up all the way down one for the back of those arms good it less than a minute to go what your body keep pushing with me push yourself to the very end almost there good good good and last one go got that second dumbbell okay last 30 seconds for the day homestretch everybody

we’re almost there 30 seconds in you’re all up

good elbows high shoulders are back 15 seconds almost there come on give me everything you got don’t put earlier whatever you need to don’t quit early on you can do this you can do it come on five four three two one zero excellent great work everyone if you keep coming back in the state consistent you will see results and you will get that body that you’re looking for make sure you checkout estimates website for hundreds of free additional workouts for weight training routines our 330 and ninety-eight complete fitness programs diets to lose or gain weight

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weight training routines

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