Workout duration : From 14 to 24 minutes
Equipment : 2.5 or 5 kg dumbbell
Exercise is suitable for: Arm muscles, upper body muscles
Instructions:Try to do as many moves as you can in 40 seconds with correct form. Then rest for 20 seconds while you get ready for the next exercise. Repeat this pattern through all four exercises then rest for one minute. Do between three and five rounds total.
1- The first exercise (Halo)
Kneel on the floor with your knees a bit apart. Hold the dumbbell with both hands right in front of your chest, elbows by your sides. Keep your elbows bent and slowly move the dumbbell in a circular motion around your head to your right. That’s one move. Do as many reps as you can in 40 seconds. Switch the dumbbell’s direction halfway through. Then rest for 20 seconds and move to the next exercise.
2- The second exercise (Rainbow Slam)
Kneel on the floor with your knees a bit apart. Hold the dumbbell with both hands, arms straight. Twist your upper body slightly to the right side forcefully but controlled. Then swing the dumbbell over your head in an arc or rainbow shape until you reach the same position on the other side of your body. Change direction and bring the dumbbell back. That’s one rep. Do as many reps as you can in 40 seconds. Then rest for 20 seconds and go to the next step.
3- The third exercise (Oblique Curl To Press)
Start kneeling on one knee with your left foot flat on the ground ahead of you and your right hand holding the dumbbell at your side. Lean slightly to the side lowering the dumbbell a few inches towards the floor. Return to start using your core muscles. Then bend your elbow and raise the dumbbell up to your chest with your palm facing inward while keeping your core tight and chest up. Lift the dumbbell straight overhead. Return to start. Do as many reps as you can in 40 seconds. Switch directions halfway by holding the dumbbell with your left hand. Then rest for 20 seconds and move to the next step.
4- The fourth exercise (Chest Press To Triceps Extension)
Kneel on the floor with your knees slightly apart and hold a dumbbell with both hands. Stretch your arms straight in front of you, then bend your elbows and bring the dumbbell to your chest. After that, straighten your arms again, then lift the dumbbell overhead and bend your arms so the dumbbell drops behind your head. Reverse the movement and return to the starting position. Do as many reps as you can in 40 seconds, then rest for 20 seconds. Take a one-minute break before moving to the next round.
