Although this workout is promoted as being for toning, I think it’s perfect for runners as long as you use light weights.
This workout is brought to you by the team at Zeus Fitness. It’s perfect for these days during the COVID-19 “shut-in” where you’re seeking something at home.
It’s a dumbbell workout, but if you don’t have dumbbells, you could use something that’s about 7-10 lbs. You need to be able to complete bicep and tricep curls with whatever weight you use.
The key to this workout is that you don’t need a heavy weight. Light dumbbells can achieve muscle fatigue and really help runners same as the bodyweight exercises you see in other videos on our blog. This workout is not same as the HIIT dumbell workout you may have previously seen.
With lighter weight dumbbells and more reps, you get stronger and get the maximum benefit from high reps. In the HIIT workout, it’s more like circuit training where it becomes like cardio. In fact, in the following video you can see the guy completing the workout is big, but I believe his dumbbells are only 5kg (about 11lbs).
Start with 10 reps of each exercise and then progress to 15 and finally 20 reps. The entire workout should take about 20 minutes. No rest between exercises, with 30 – 60 seconds between sets.
If you wanted to work other muscles or make the workout longer, you could lie down and complete chest presses. Alternatively, you could also work the abs by completing sit-ups, twists or some kind of plank exercise where you include dumbbells. Get creative, it’s up to you. The key is to use smaller weights, but work your way up to 20 reps with minimal rest.
- Goblet squat – slow with a hold in squat position (10 reps)
- Upright row + overhead shoulder press – 10 reps
- Alternating forward lunges – 10 reps total (5 on each leg)
- Bent over tricep – 10 reps
- Repeat cleans with straight legs and bent over
- Biceps curls – keep one arm bent/flexed in up position while you work the other arm 10 reps per arm
7-12. Goblet Squats – Bicep Curl – 15 reps
13-17. Goblet Squats – Bicep Curl – 20 reps