You can go to any local outdoor space and benefit from this quick and efficient 15-minute outdoor weight training.
Now that the weather is finally warming up, spending time outdoors feels more appealing than sweating it out in stuffy, crowded gyms or working out at home. You only need a set of light to medium dumbbells, or the best adjustable dumbbells if you prefer to use a variety of weight selections, and if you can find a park bench or similar, that will come in handy as well.
Below, we cover the 15-minute dumbbell workout in more detail, including ways to scale it up and the benefits.
How to do the 15-minute dumbbell workout outdoors
Accumulators are used to achieve high volume, repetition and muscle fatigue through a simple format: accumulation, as the name suggests. You can do these workouts anywhere, with or without weights, and modify them to load them with weight whenever you prefer.
Here is a brief summary of each exercise:
- Local park excursion
- X 10 repetitions renegade rows
- X 15 deficit push-ups
- X 20 steps with dumbbells (or walking lunge)
- X 25 devil’s press
- X 30 goblet squats
Set a timer for 15 minutes, then decide on a short route to run around your local park. Depending on your fitness level, aim for between 200 and 600 meters. Complete one lap, then move directly to 10 rows of renegades with dumbbells. Then do another lap on your park route, move into your renegade rows, and follow up with 15 deficit push-ups. Continue until you have completed all of the previous exercises, always starting from the top and adding the next exercise to the list each time.
Renegade rows with dumbbells
Renegade rows combine a plank with a row, and you can even add a push-up if you prefer more of a challenge. Maintain a strong high plank position with the dumbbells placed directly under your shoulders and your stomach, glutes, and quads supported. Row a dumbbell toward your hip, letting your elbow pass over your back. Return to starting position, then row with the other arm. Complete 10 total reps.
Deficit push-ups with dumbbells
Adding a simple deficit increases your range of motion, meaning your chest has to travel further to reach the bottom of the push-up position. Increased range of motion also increases muscle tension, working the muscles for longer.
Hold a dumbbell in each hand and start in a push-up position, then do a push-up, lowering your chest to the floor and pausing at the bottom. Push up to the starting position and complete 15 repetitions. For beginners, use your knees if you don’t have locked full push-ups.
Step-ups with dumbbells
If you can find a park bench or similar, use it for your steps. Performing weighted step-ups works the glutes, hips, quads, hamstrings and calf muscles, and the higher the step, the more difficult the steps become.
Remember: you have a race to complete afterwards. This is known as committed, or fatigued running, and is the main focus of Hyrox competitions, where runners will complete a series of 1km efforts with exercise stations in between. The goal is to strengthen the muscles towards resistance.
Hold a dumbbell in each hand and face the bench. Step into the bench with one foot, then press your leg into the bench. Place the other foot on the bench, pause, then lower, leading with the opposite leg. Remember to switch the main leg for each rep and complete 10 reps per leg. If you don’t have a bench, switch to walking lunges.
Devil press with dumbbells
The devil’s press gets its name for a good reason: it takes you to the cave of pain. The movement works the whole body and increases the heart rate, so we recommend that you pace yourself. Choose a set of weights that will allow you to complete 25 repetitions without breaking or going heavier, and complete the repetitions in sets of 5 to 10 repetitions. But remember you’re against the clock.
Stand with your dumbbells in front of you, grab them, and jump back into a high table position. Lower to the floor between the dumbbells, press up, then jump with both feet directly behind and wide of the dumbbells. Lift your chest, keep your back flat, then engage your hips and send your butt behind you.
Swing the dumbbells slightly between your legs (similar to a kettlebell swing), then lift your hips forward and extend your legs, sending the dumbbells up. Keeping both elbows bent, press the dumbbells overhead and extend your arms overhead. Reverse the steps to the starting position.
Goblet squat with dumbbells
Dumbbell squats are a basic leg exercise that hits the lower body while recruiting the core muscles. Squat down with a goblet grip (hands holding one end of the dumbbell) and make sure you lower yourself until your thighs are parallel to the floor. Adopt a tripod position with your feet, pressing into your big and little toes and heels instead of sending your weight forward.
Try to complete 2 sets of 15 reps or 3 sets of 10. If you’re feeling brave, do the full 30 reps in one go.
Tips for coaches
One of the most important considerations in this training is determining the load. Too light and you’re in danger of crossing, but too heavy and you won’t get close to the finish line.
If this is your first time trying this workout, or you consider yourself a beginner, go lighter or extend the timer. I used two 10 kg dumbbells (about 22 pounds), but you could use several sets of weights or adjustable dumbbells to allow free climbing.
Limit rest: There is a difference between resting because you can and resting because you need to. I recommend completing rows and push-ups without breaking and splitting the rest of the exercises as detailed above. Whatever distance you choose for your run, keep the same distance throughout the course. You’re against the clock, so you can’t sit for long between moves or runs, which should keep the intensity high (welcome).
More from Tom’s Guide
#dont #gym #15minute #dumbbell #workout #builds #fullbody #strength
Image Source : www.tomsguide.com