WHAT DO YOU NEED
Getting a lean body comes with a lot of hard work but this could be fun. Here are a list of items needed to perform five simple but effective lean body workouts.
- Dumbbells of up to about twenty pounds (20lbs) Amazon.com
- Simple work bench
- Work out mat
- Pull up bar
- Support bar Amazon.com
THE BREAK DOWN!!!!!
- Bench Press with Dumbbells
To perform this exercise you one would need a work bench as populated in the list earlier. Adopt a lying position on your back on a work bench holding a dumbbell in each hands. The easiest way to handle them would be at a neutral position in this way your palms would be facing each other. Extend your elbows until your arms are straight, bring the dumbbells back down slowly just past your shoulders. Ensure that when your elbows are extended do not allow the dumbbells to touch as this could off set your rhythm. (perform for 45 seconds to 1 minute)
This is the prefferred time frame for beginners, note well, the stronger you get the more reps you perform.
- Invert Push ups
This is basically performed in the normal push up position but this time using a suspended bar for support. Having adopted the push up position use the support bar and place the inner ankle closer to your instep on it. By then your upper body should be lower than your legs on the support bar. Bend your arms and elbows pointing out your head gets closer to the floor. Down and up should be counted as one rep. (perform for 45 seconds to 1 minute)
- Dumbbell glute Bridge
A dumbbell of at least twenty pounds (20lbs) would be ideal for this exercise. Place a mat on the floor of your workout space. Lie down on your back with your knees and your feet flat on the floor. Get hold of the dumbbell and place it on your lower abdominal, keep the dumbbells in place by using both hands. Move your hips in an upward motion keeping your abs contracted and squeezing your but in as well. Ensure that your body forms a line from your shoulder to your knee. One movement up and down counts as one rep. (45 seconds to 1 minute)
- Single arm row with dumbbells
For this exercise a work bench is required for the purpose of leaning and support. Place a dumbbell on which ever side of the bench you so choose left or right. For the purpose of this illustration I’m using my right side. Place your left knee on the work bench with your left hand at the front on the bench. Push your upper body towards the bench ensuring that it remains at ninety degrees. With your right leg being set on the right side of the bench and straight reach for the dumbbell with your right hand, bringing it up towards your bent upper body. Repeat this rep on either side for 45 seconds to 1 minute.
- Goblet squats with dumbbell
Adopt a standing position with a dumbbell in your hands. Bring up one end of the dumbbells close to your chest with both of your hands. Keep your upper body straight and your feet at least shoulder width apart. Holding the dumbbell to your chest move downwards as your knees are bent outwards, you should feel the weight on your heels. Reach a full squat position and at the same time keeping the dumbbell to your chest. See how many can be done in one minute up and down should be counted as one rep.
Results with these exercises vary, the stronger you get the more you push and the better results in the end, focus of the words “LEAN BODY”, then tell me your results I’m waiting.