"Strengthen your entire body with just five easy moves and two light dumbbells, right in the comfort of your home"
Reena Vokoun, a fitness instructor and founder of Passion Fit, has designed a five-move full-body workout that can be done with light-moderate dumbbells or alternatives like water bottles or cans of beans. This workout targets the core, glutes, hamstrings, triceps, and back muscles, making it an ideal choice for those looking to strengthen their entire body using light weights and bodyweight moves.
Here's a breakdown of the exercises in this workout:
- Plank Combo This exercise works the core, glutes, hamstrings, and triceps. While the exact moves aren't explicitly listed, variations like plank rows with dumbbells or plank shoulder taps are common.
- Back Extensions These exercises strengthen the entire back chain, helping to improve posture and prevent injuries.
- Latissimus Dorsi and Middle Back Muscles Exercises Exercises such as bent-over dumbbell rows are likely to be included, as they target the latissimus dorsi and middle back muscles.
- Glute Bridges or Hamstring Curls These exercises engage the lower body, helping to strengthen the glutes and hamstrings.
- Triceps Move A dumbbell-based triceps move like triceps kickbacks or overhead extensions is likely to be included in the routine, providing arm toning.
To perform the workout:
- Use light dumbbells throughout to maintain good form and muscle engagement without strain.
- Complete 2 to 3 sets of each move.
- Perform 10-12 repetitions per exercise.
- Focus on controlled movements emphasizing proper posture and breathing.
The exact movements for each exercise may not be provided here, but you can find the full five-move sequence by checking Reena Vokoun’s social media or fitness content directly.
Here are the specifics for each exercise in the workout:
- Deadlift with Upright Row Stand with feet shoulder-width apart, knees slightly soft, dumbbells in each hand in front of hips, palms facing you, arms down. Movement: Hinge at hips to lower dumbbells, squeeze glutes to return to starting position, pull dumbbells up to chin, flaring elbows out wide. Number of sets and reps: 3 sets, 10-12 reps.
- Double-Tricep Kickbacks with Reverse Lunge Stand with feet hip-width apart, dumbbells in each hand with palms facing inward, elbows bent. Step back with right foot, extend elbows, drive through front foot to return to standing, alternate legs. Number of sets and reps: 3 sets, 10-12 reps.
- Front Raise with Sumo Squat Hold Stand with a wide stance, toes pointed out, dumbbells in each hand with palms facing you, arms in front of hips. Movement: Squat down, keep arms straight, lift arms in front of you until parallel to ground, control dumbbells back to hips. Number of sets and reps: 3 sets, 10-12 reps.
- Knee Lift with Hammer Curl Stand with feet hip-width apart, hold dumbbells with palms facing you. Engage core, lift knee while curling dumbbells to shoulders, and repeat with opposite leg.
- Thruster Specifics for this exercise were not provided in the paragraph.
For the back extension exercises, take a deep breath and arch your back while holding the dumbbells behind your head, then exhale and return to the starting position. For the knee lift with hammer curl, focus on engaging your core and lifting your knee and dumbbells simultaneously. For the double-tricep kickbacks with reverse lunge, alternate legs with each repetition, driving through your front foot to return to a standing position. For the front raise with sumo squat hold, perform the exercise while maintaining a wide stance and squatting down, then returning to a standing position with controlled movements.
Remember to perform each exercise purposefully, maintaining good technique, and taking deep breaths between each exercise. This workout is a great way to strengthen your entire body using light weights and bodyweight moves, making it accessible for people of all fitness levels.
This workout, designed by Reena Vokoun, incorporates exercises from the realms of fitness-and-exercise and health-and-wellness, aiming to strengthen the entire body using light weights and bodyweight moves. The Plank Combo, part of the routine, works the core, glutes, hamstrings, and triceps, while the Back Extensions focus on the back muscles to improve posture and prevent injuries. Additionally, Latissimus Dorsi and Middle Back Muscles Exercises are included, such as bent-over dumbbell rows, to target these specific muscle groups. The Triceps Move, like triceps kickbacks or overhead extensions, provides arm toning.
