Gabrielle Reece: Dumbbell Circuit Training
As a health and fitness writer for Yahoo! Health, Gabrielle Reece has really outdone herself with this latest dumbbell circuit workout. I’ve done the butt workout and the abs and core workout but this new one (that I just did today) will really put you to the test. The workout is an all over toning workout that incorporates both the lower body and the upper body so you’re working twice as hard. Reece also throws in some cardio moves too to keep the heart rate up. There are 11 exercises in the circuit and you should strive to complete the whole circuit three to four times.
1. Running
Do short sprints of approximately 30 feet. Walk back to the starting point and begin the next sprint. Do 5 sprints.
2. Skating
Stand in a seated squat position. Quickly jump from side to side exploding off the floor and try to go as fast as you can while keeping your balance and concentrating on form. Do 20 on each leg.
3. Split Squat
Stand with feet apart with one foot behind the other. Hold dumbbells by your side and perform a single lunge squat. Do 12 times on each leg.
4. Bicep Shoulder Press Combo
While holding dumbbells at your side stand erect and do a traditional biceps curl, but when you get to the top rotate wrists in order to go up into a shoulder press. Lower back down and repeat 12 times.
5. Stationary Lunge Bicep Curl
Lunge forward with one leg, place weights down by the forward calf, and curl arms towards shoulders. Lower weights, go back to standing position and repeat on both legs 12 times.
6. Stationary Lunge Tri Kickback
Lunge forward with one leg, bend arms and place weights by the sides of your tummy; extend weights back until arms are straight. Lower weights, go back to standing position and repeat on both legs 12 times.
7. Side to Front Shoulder Raise
While standing hold weights at your sides and then raise arms to to the side until parallel to the ground. Then slowly move weights to the front of you keeping parallel with the floor and then back to starting position. Repeat 12 times.
8. Squat Row
Lower into a squat position, leaning your upper body slightly forward with arms hanging down. Pull weights in toward your body, bending from the elbows until maxed out. Slowly lower back to straight arms. Repeat 12 times
9. Toe Squat with Front Shoulder Raise
Rise up onto your toes and hold it there while you raise the dumbbells straight out in front until parallel to the ground. Lower your arms back to the beginning position and repeat 12 times while staying on your toes.
10. Side Toe Squat with V-Shoulder Raise
Turn feet and knees outward. Rise up onto toes and hold; raise dumbbells diagonally out to a V until arms are parallel to the ground. Lower back down while remaining on your toes and repeat 12 times.
11. Straight Leg Deadlift
Stand erect with weights in your hands by your sides. Hinge down at the waist while keeping arms and back straight and keep going down until weights touch the ground. Slowly hinge back up to starting position. Repeat 12 times.
This is one hefty workout. Don’t forget that once you complete the 11 exercises in the circuit you still have to do the whole process two more times, whew. Good luck!
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