Want to hit all major muscle groups in just 30 minutes? Try Robin Barrett’s seven-move dumbbell workout, designed to boost full-body strength and improve functional movements. This time-efficient routine can help you move better, reduce injury risk, and feel strong.
According to senior Ladder coach and certified personal trainer Robin Barrett, building full-body strength is key to looking good, feeling strong, and performing everyday tasks with ease. The workout targets all major muscle groups, from legs to shoulders, ensuring a balanced body that moves well and stays stable.
The seven-move dumbbell workout includes:
1. Cossack squat: Stand in a wide stance, then shift your weight to one side and squat.
2. Squat jack: Jump feet out into a wide squat, then push through heels to return to the starting position.
3. Lunge to shoulder tap: Step back into a lunge, lower your back knee, and bring dumbbells up to tap your shoulders.
4. Suitcase squat: Stand with feet hip-width apart, then lower into a squat while resisting the weights’ pull.
5. Bent over lateral raise to delt raise: Hinge forward, raise dumbbells out to sides, then extend arms behind you for the delt raise.
6. Leg raise: Lie on your back, press lower back into floor, and slowly lift both legs upward.
7. Russian twist: Sit with knees bent, hold a dumbbell or clasp hands together, and rotate torso side to side.
Complete three sets of 10-12 repetitions for each exercise, taking a 30-60 second rest in between sets. This workout can be modified to accommodate different weights and fitness levels, ensuring everyone can participate and benefit from the results.
Source: https://www.fitandwell.com/exercise/strength-workouts/if-you-only-have-30-minutes-to-work-out-a-trainer-says-you-should-do-these-seven-moves-to-hit-all-the-major-muscle-groups