Buzz
Engage in this workout four days a week with one day of rest in between.
Essential steps to take before incorporating these health-boosting exercises
After completing the workout, you might feel like a million bucks.
Day 1 Workout
Finish 3 sets for each exercise before moving on to the next one.
Squats
Complete 3 rounds, 15 repetitions each.
Nothing lays the foundation better than a squat, so kickstart your routine with squats. During the movement, ensure your shoulders and back stay straight, eyes facing forward, and knees pointing outward, not inward.
Elevated Dumbbell Bench Press
Execution: 3 sets, 10 repetitions
For this exercise, you'll need an inclined workout bench and a set of dumbbells. If you're a beginner, start with dumbbells weighing around 10 or 12 pounds. Adjust the bench to a 30-degree angle and engage your chest muscles to extend your arms.
Dumbbell Step Lunges
Perform 3 sets, 12 repetitions per leg
Challenge your muscles and balance by executing the forward lunge exercise with a single dumbbell. If you're a beginner, start with lighter dumbbells, around 8 or 10 pounds, until you feel confident maintaining balance during the movement.
Face Pulls
Execute 3 sets, 10 repetitions
This exercise targets your shoulders and upper back. Initially challenging, the pulling motion will soon have your body feeling an immediate, comfortable burn. Anchor a resistance band to a fixed object and pull the band up to a point above your head to complete the movement.
Plank Reach-Under
Perform 3 sets, 12 repetitions
Wrap up your workout with a core-focused exercise. Increase the difficulty of the plank by placing each hand diagonally under your torso. Pay special attention to your lower back, ensuring it stays lifted, and keep your hips square to the ground.
Monday Workout
Complete 3 sets for each exercise before moving on to the next.
Squat to Overhead Press
Perform 3 sets, 12 repetitions
Combine squats with a dumbbell raised overhead for a dynamic movement, engaging multiple muscles and joints to burn extra calories. Use a 5 or 8-pound dumbbell for beginners.
Step-Up
Perform 3 sets, 12 repetitions per leg
Challenge your balance and stability while enhancing the strength of your leg muscles with each step. Hold a dumbbell in each hand for added difficulty. Shift the force through your heels to focus on your glutes throughout the movement.
Cable Crossover
Perform 3 sets, 10 repetitions
Aiming to enhance your bustline. Utilize a cable machine at the gym or two resistance bands (elastic bands). Execute the cable pull until they come close together. Focus on pulling with your chest, not your arms, for optimal effectiveness.
Lateral Lunge
Perform 3 sets, 12 repetitions per leg
Lateral Lunge is a crucial exercise in training. Aim to sit low and direct the force towards your glutes.
Superman
Perform 3 sets, 10 repetitions
Perform the movement as if you're a superhero soaring through the air, enhancing your abdominal and lower back muscles. Execute the exercise slowly, maintaining control over your entire body throughout the motion.
Tuesday Workout
Complete 3 sets for each exercise before moving on to the next.
Side-Step With Miniband
Perform 3 sets, 10 repetitions
Moving step by step with a resistance band (miniband) around your ankles is an excellent way to warm up your lower body before a workout, while also enhancing muscle strength. The lower you squat, the more effective it becomes.
Seated Cable Row
Perform 3 sets, 10 repetitions
Maintaining a straight back is key to preserving good posture, making everyday activities easier. Utilize a resistance band as shown or handheld dumbbells.
Lunge
Perform 3 sets, 12 repetitions per side
Lunge in your own way to strengthen your legs. Step one foot forward to create a 90-degree angle with both legs. Then, stand up to complete the movement.
Leg Kickbacks
Perform 3 sets, 12 repetitions
Direct the force to your hips and glutes by kicking one leg backward. Execute the movement slowly, lifting your leg off the ground while keeping your pelvic bone square with the floor.
Plank
Perform 3 times
Doing planks multiple times will help develop your core muscles. Make practicing this exercise a regular habit. Consistent training is essential. Ensure your shoulders, back, and neck are not too low.
Wednesday Workout
Complete this series consecutively: Start with Jumping Jacks, then Squat Jumps, and so on until you finish all 5 exercises below. Rest and repeat two more times.
Jumping Jacks
Perform continuously for 1 minute
Simple yet effective, Jumping Jacks will make you move faster. To reduce fatigue, land on the balls of your feet instead of jumping too high.
Bicycle Crunch
Perform 20 repetitions per leg
By keeping your head, neck, and upper back lifted off the ground throughout the movement, you engage your abdominal muscles continuously. Focus on twisting your torso to effectively target the oblique muscles.
Squat Jumps
Perform 10-12 times
Continuous squat jumps, focus on your upward jump, aim to jump as high as you can, and then land gently on the balls of your feet. Perform with caution if you have any injuries or joint issues.
Glute Bridge with Band
Perform 15 times
Execute the movement by lifting and lowering your hips while pulling the resistance band taut just below your knees. This exercise activates muscles from your glutes and hips.
Mountain Climber
Perform 20 repetitions
An excellent core cardio exercise, this workout demands high strength and endurance. Increase the pace once you become accustomed to it.
What should you do during rest intervals?
For beginners, a day of rest will aid in quicker recovery. On the other two days, consider going for a walk or hike to relax.
For those on vacation or away from the gym for a while, you can use a water-filled bottle as a substitute for dumbbells, and it's convenient to carry.
Additionally, to ensure even muscle development, you need to maintain a well-rounded nutritional intake. One of the most crucial nutrients for muscle growth is Protein, so don't forget to supplement with sufficient Protein every day.
Posted by: Thanhvan Tran
Keywords: 20 exercises to enhance your health in just 2 weeks
