One big mistake people make when starting or coming back to exercise after a long break is trying tough workouts like those they see on Instagram or at the gym. For example, you should learn plank before trying burpees so you don’t hurt yourself.
You should also strengthen your muscles and focus on your thighs, legs, spine, abs, and back. These are the key muscles that impact your strength. Focusing on them in workouts doesn’t mean ignoring your goals. Just make sure to do the basic important moves that will shape your body faster.
Workout duration: 15 minutes
Equipment: Dumbbells
Instructions: You should do this exercise two or three times a week. If you want a longer and harder workout, start it again right after finishing and repeat once or twice more. Make sure to rest for two to three minutes between sets.
1 - First exercise (Dead Bug)
Lie on your back with your arms straight up and legs raised off the ground. Bend your knees toward your chest at a 90-degree angle. Keep your lower back pressed to the floor and tighten your core muscles. Slowly lower your right leg down until your heel nearly touches the ground while lowering your left arm back behind your head. Hold this position a moment then return to start. Repeat on the other side to complete one rep. Do as many correct reps as you can in 30 seconds.
2- Second exercise (Leg Drops)
Lie on your back and hold a dumbbell with both hands above your chest, arms straight. Raise your legs up so they form a 90-degree angle with the floor. Lower your left leg down toward the floor without lifting your lower back from the mat. Return to start and repeat on the other side to complete one rep. Do as many correct reps as possible in 30 seconds.
3- Third exercise (Plank)
Start by lowering yourself into a regular push-up position. Then place your forearms on the floor, tighten your core, abs, and legs. Keep your back straight so your body forms a straight line. Hold this position for 30 seconds.
4- Fourth exercise (Clamshell)
Lie on your left side, bend your left arm and put it behind your head for support. Then place your right leg over your left leg and put your right arm on your hip. Bend your knees, then without lifting your heels, open your legs like a book by lifting your right knee up toward the ceiling without moving your right hip backward. Then return to the starting position to complete one rep. Do as many reps as you can in 30 seconds on each side.
5- Exercise four (Glute Bridge)
Lie on your back with your knees bent and feet on the floor. Tighten your abs and legs, press your heels on the floor, and lift your hips toward the ceiling until your body forms a bridge shape. Hold this position for two seconds, then return to the start to complete one rep. Do 3 sets of 10 reps.
6- Exercise six (Single-Leg Deadlift)
Start standing with your feet together and arms at your sides. Lean your upper body forward and lift your left leg behind you while stretching your left arm in front of you until your leg and arm are parallel to the ground. Then return to the start to complete one rep. Do 3 sets of 10 reps on each side.
7 - Exercise seven (Superman)
Lie on your stomach with your arms and legs stretched out on the ground so your body forms a straight line. Rest your head on the exercise mat, then tighten your core and lift all four limbs off the floor. Also lift your head and chest a few centimeters off the floor. To avoid neck strain, look at the mat. Hold this for 3-5 seconds, then return to start to complete one rep. Do as many reps as you can in 30 seconds.
8- Exercise eight (Reverse lunge)
Stand with your feet slightly apart. Then move your left foot back and lower yourself until both your legs form a 90 degree angle and your left knee is a few centimeters off the ground. Then reverse the move and come back to the start position to complete one rep. Do three sets of 10 reps on each side.
9- Ninth exercise (Military press)
Stand with your feet slightly apart and lift your hands above your head with your palms facing forward. Make sure your back is straight and your core is tight. Lower your arms to your sides until both your elbows form a 90 degree angle but be sure to squeeze your shoulder blades together at the end of the movement. Then go back to the start to finish one rep. Do three sets of 10 reps.
10- Tenth exercise (Renegade row)
Get into a plank position holding a dumbbell in each hand and with your feet slightly apart. Without lowering your shoulders or hips, lift your left arm up and slightly back and stop when the dumbbell reaches chest height. Then lower the dumbbell to the ground and repeat the move with your right dumbbell to complete one rep. Do three sets of 10 reps.
