Working out can be a lot of fun, especially with a variety of training routines. But when so many home workouts rely on endless sets of squats, push-ups and sit-ups, they can get a little old.
Not so with this 4-movement session from the trainer Tanya Poppett (opens in new tab)a combination of 4 creative exercises to refresh your fitness routine and strengthen your whole body.
All you need is a few dumbbells.If you train regularly at home, it’s worth investing in the best set of adjustable dumbbells (opens in new tab)you can change the weights to suit your strength, but Poppett shows that fixed weight sets (or even a pair of water bottles) work just fine.
To try this workout for yourself, do each exercise as a circuit for 40 seconds, then rest for 20 seconds. Repeat this circuit for a total of 4 rounds to build a 16 minute Muscle Builder.
Whether you’re unfamiliar with these exercises or can use a refresher, watch the poppet demonstrations in the videos below to improve your technique and perform each exercise with perfect form to get the most out of your workout. Let’s learn how to
Watch Tanya Poppett’s full body workout
Four movements may not seem like much for a full-body workout, but Poppet can work your upper and lower body with expertly programmed compound exercises. (opens in new tab).
These are exercises that work multiple muscle groups at once, making them a great option for time-efficient strength training.
For example, the rebel bear row works your back muscles and biceps to pull the dumbbell into your body, but also works your shoulders and triceps to support your weight in the plank position.
Not only this, but the Renegade Bear Row (in addition to all the exercises in this workout) also provides a comprehensive core workout. (opens in new tab).
This is because deep core muscles such as the transversus abdominis are recruited to keep the spine strong and stable, and the internal and external oblique muscles are strengthened. (opens in new tab) (Sometimes called a “side abs”) Kick into gear and stop the rotation of the torso.
result? A quick, efficient and effective workout that helps strengthen muscles throughout the body. 16 minutes of effort isn’t bad.
If you want a more total body workout, try this dumbbell session. (opens in new tab) It only takes 25 minutes. Or if you need a rest after working out a tough poppet workout, why not try low-intensity activities like these? anti aging yoga moves (opens in new tab).
