![]() Pete Williams is a NASM-certified personal trainer and the author or co-author of a number of books on performance and training. To produce maximum results with minimal time, rest only briefly-about a minute or so-between circuits. ![]() You’ll hammer through 4 total circuits of these seven moves. This 30-minute dumbbell workout to build your chest is designed as a circuit workout. Now you’re ready for a chest workout just about anywhere- hotel gym, garage, or backyard. And if you don’t have an adjustable bench at home, try propping up one end of the bench on a sturdy support, like cinderblocks or bricks. Lower your legs back to the starting position. Raise your knees toward your shoulders and stop when your thighs reach your chest. Keep your arms completely straight and make sure your feet are off the ground. So while kettlebells or barbells might be ideal for some lifts, dumbbells are usually an adequate substitute for those moves-and preferable for others. Grab the pull up bar with an overhand grip shoulder length apart. Best of all, dumbbells work for pretty much every lift. Adjustable dumbbells, relatively unusual 15 years ago, now are commonplace and affordable, eliminating the need for an expensive, space-sucking rack of iron at home. You don’t even need a gym membership as long as you have a bench and a parking spot’s worth of space. ![]() With dumbbells, there’s no need to wait for machines, enlist a spotter, or find a place to install a suspension trainer. ![]() Dumbbell workouts solve a lot of logistical problems. ![]()
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