Wanna work out but no idea what to do? We’re here to the rescue! Get in on this full-body weighted workout by trainer Bazini Ngcongo.
This full-body weighted workout requires just the dumbbells you have sitting in your living room, waiting to be used. Or, you could hit the gym and do it there. It doesn’t really matter. What does? Getting your strength training session done, so you can have healthier bones and muscles, which aid in longevity. No more niggly knees when you’re 80.
Per Ngcongo, this workout will tone your legs, shoulders, arms, upper back and core. It’s also moderate in intensity, so you can do it if you’re recovering from a cold or just plain can’t stand the idea of jumping around right now. Plus, all you need are two dumbbells and any weight that’ll get you through the workout will do.
To do this workout, work in 30-second intervals, rest for 15 seconds and then power through the next 30 seconds. Keep going until you’ve covered all the moves, for a total of 15 minutes. That’s all it takes!
The 15-Minute Full-Body Weighted Workout
Weighted Squats
Standing with feet hip-width apart hinge at the knees to come into a squat position – making sure your knees track over your toes and don’t extend past. With the weight in your heels push back up to standing, squeezing your glutes at the top. That’s one rep. Keep going until the timer sounds.
Back lunges
Stand holding a dumbbell in each hand. Step backwards into a lunge on your left leg. Hold for a beat. Push off your left leg to return to the starting position and repeat.
Curtsey lunges
These’ll work your inner thighs and quads. Start in standing, with one dumbbell balanced on your shoulder, holding it with one arm. With the other, hold it out at your side for balance. Step into a curtsey, making sure your balance holds and weight is distributed evenly throughout. Step back to standing. That’s one rep.
Romanian deadlifts
Start in standing, holding the dumbbells at your knees, slightly bent. Hinge down, keeping your core engaged and lower the weights until they reach your shins. Hinge back up to standing.
Bent-over rows
Start in standing, then hinge forward from the hips and lower your back until it’s at a 90-degree angle with the floor. Now lift one arm and perform a row, weight in hand. You’ll feel it in your core and arms. That’s one rep. Alternate your arms until the 30-second timer is up.
Front raises
Start in a standing position and brace your core. Take one dumbbell and raise it, holding the weight with both arms. Raise until the weight is at chest level, then lower back down.
Bicep curl
Hold the weight in one hand. Curl your arm up until the weight touches your shoulder, then lower all the way back. That’s one rep. Keep your core engaged throughout.
Plank
Get into a plank position, elbows stacked under shoulders, toes tucked and hips raised so that your body forms a straight line from your head to your feet. Engage your core (it should feel as though you are tensing) and hold for 30 secs. Remember to keep your hips raised, breathe and try not to arch your back.
Watch trainer Bazini demo the moves here: