These 6 exercises will help you build muscle, promote muscle endurance and improve your balance. Make sure you combine the exercises with a good amount of sleep and adequate nutrition.
Equipment:
- Moderately heavy dumbbell
- Wristwatch or stopwatch
- Water bottle
- Bench or chair
- Guidelines (Think Six-Pack)
All six exercises should be done in a span of six minutes. Do six supersets. Perform only one set per exercise without rest in between exercises. Perform six repetitions per exercise.
After completing all six exercises rest for a minute or two to hydrate. Then repeat the six minute cycle.
Always start with an upper and lower-body warm-up.
Stand-Up Exercises
1. Single-Leg Squats
Hold the dumbbell overhead. Do single leg squats six times, then switch legs. This exercise will strengthen the core muscles (abs, lower and middle back) ; hips, shoulders, quadriceps, hamstrings and arm muscles and helps promote balance.
2. Side Lunges and Press Outs
Press the dumbbell away from your chest while lunging laterally right. Continue with the chest presses and lunge for five more times and then six press outs and lateral lunges. This muscles works the oblique muscles, core muscles (upper and lower abdominal), hamstrings, hips, quadriceps, triceps and chest.
3. Dumbbell Cross Rows
Assume the athletic position with the dumbbell in your right hand. Then bend your knees and slowly lower the dumbbell across your body toward your left ankle. Pause for a second and pull the dumbbell up toward your waist. Repeat this five times. Then switch the dumbbell in your left hand for six rows toward your right ankle. This exercise will help you build your biceps, abdominal muscles and your lower, middle and upper back muscles.
4. Step-Ups and Press-Ups
First place your right foot on a chair while holding the dumbbell at chest level. Then push off with your right foot and lift the left leg off the ground while pressing the dumbbell overhead. Repeat this five times and switch to left foot step-ups. This exercise builds up your upper and lower body muscle.
5. Farmer’s Walk
Hold the dumbbell in your right hand and walk six steps forward. Then switch hands and walk six steps backwards. This exercise promotes core stability while forcing the side.
6. Dumbbell Woodchops and Twists
Assume the athletic stance while holding the dumbbell overhead. Then drive the dumbbell through the legs while bending your knees and extending your hips. Then stand up and bring the dumbbell at chest level while rotating from side to side. Repeat this five times. This exercise works the hamstrings, hips, obliques, quadriceps, arms, core and shoulders. It also includes the muscles in upper, middle and lower back.
Sourced: wellnessbin
