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assalamu alaikumto all the viewers, how are you all
with a new post I’m here in front of you once again
And in today's workout video we will do full body workout with pair of dumbbell
Now saher will tell you how to perform the exercise properly
Before proceeding further in the post
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Which will be dedicated to all the females
what kind of videos will come on this channel
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The first exercise is
Squats with Dumbbell Press
To do this, you have to keep both feet shoulder width
after that
You will keep the dumbbells above the shoulder
Knee soft
away from the pelvic bone, core tight chest lift
Sit parallel to the ground but take care that , Whenever you do a squad, your knee
should not cross your toe
Stand up and after that you will
lift both the dumbbells
in which you are doing shoulder training.
Take Back and Squat Again
Now whenever you lift you have breath out
You have to perform this exercise in a very rhythmic and focused way
And on this we are training two muscle
Squats in which we are training the quads
and dumbbell press in which we are training the shoulders
You have to do 3 sets of 20 reps each
Performing second exercise pushups with one arm dumbbell rowing
To do this
you have to keep the distance between both the hands a little outside the shoulder
After that you will hold the body on the hand arms
go down slowly
Till the time your chest doesn't come close to floor
then come up slowly
Rowing with one arm and then rowing back with the other hand and do pushups again
Perform this exercise in a very controlled way and in rhythm
so that you can focus on your chest and upper back
Whenever you go down i.e. push up, come back, rowing with one hand
and then rowing with the other hand, that is one repetition
And you have to perform 10 reps in a set
and the number of sets you will perform is 3
performing third exercise, Deadlift with Bent Over Row
To do this, you have to make the distance between your legs
so that you can balance the body
keep both the dumbbells in the front core tight, chest lift and the upper back tight too
After that, go down slowly
keeping the knee soft
come up as soon as the parallel of the ground comes
and just focus on your hamstring and glute muscles
So that means
Go down and whenever you come up
you have to squeeze your glutes and hamstring muscles
As soon as you do 10 reps
we will immediately move on to our second exercise
which will be the bend over row
in which you have to bent parallel to the ground
lift both dumbbell
Squeeze your upper back release it slowly
And again in the control way so that you can target your muscle
As soon as you have 10 reps of deadlift
you can immediately do 10 reps of bend over row
That will be your one set and in this way you have to perform 3 sets
performing the fourth exercise knee hold crunches
In which we will train our ABS
To do this you have to lie on the floor slowly
You lift both legs
and hold it here, Just keep the knee soft
And, You will hold the dumbbell in both hands
straighten hands,and with this bring Dumbbell closer to Toes
Will Squeeze the ABS and Breath Out
Go back and again you do the crunch
now you have to keep in mind that whenever your hands go back
they should go very slowly
and after coming up, when you squeeze the abs
hold your abs for a second, so that you can target your abs muscle
I will tell you that if you do 20 reps in a set, and the number of sets you do is 3
Performing fifth exercise, Side Lunge with Side Lateral
To do this, you have to make a good distance between your feets
keep core tight
Now on this you have
to sit on one of your knees and bring the hip back
You just have to keep this in mind whenever you lunge
Then your second knee will be straight
and both feet will be placed on your floor.
Come up slowly and on this you will do side lateral
You have to keep in mind that the dumbbell will never go above your shoulder
Come down slowly and then lunge on the other leg in control way
So that you can target your muscle
When you
Lunge
then go back and do side lateral
That's your one repetition
You have to perform 20 reps in 1 set with 3 sets
Sixth exercise we will perform
Flat Dumbbell Press with Lying Tricep Extension
You have to lie on the floor to do, with both knee bend
And before starting the exercise, you should
maintain a good arch in your lower back
After that, lift both dumbbells
so now bring the dumbbells down
till the time your elbows do not touch the floor
After that lift, squeeze your chest and breath out
In control way
You have to perform this exercise, So that you can target your muscle
As soon as you have done 10 reps, immediately you will
turn the dumbbell, and with this we will train the triceps muscle
slowly brought the dumbbells down, lift up
breadth out
And whenever you are bringing the dumbbells down
try to bring close to your ears, so that you can hit your triceps muscle
For this also you have to do 10 reps, that will be your one set
and you have to perform 3 sets on this too
Seventh exercise we are performing is Lunges With Dumbbell Curls
To do this, you have to move one leg forward, balance, sit down slowly
Keep in mind whenever you are doing lunges you should
Use the heel of the front foot and the toe of the back foot.
After that come up slowly, here on
You will do dumbbell curls
where you have to focus on your biceps
Slowly put the dumbbells down and then lunge again
And whenever you come up, breath out
You have to perform both the exercises in slow and control way
so that you can train your biceps muscle and train your hamstring muscles in same time
As soon as you do 10 reps, immediately you
put the other foot forward
and will perform 10 reps and number of sets you have to do is 3
eight exercises we will do, Squad Hold with Front Dumbbell Raises
To do this, you have to stand at least 2 feet away from the wall, after that you
Will touch the back on the wall and sit down
Till the time you don't come parallel to the ground
means you have to hold the squad on it keeping the core tight
After that you will lift both the dumbbells in front of your face
hold it again for a second
go back and do it in control way
On this, whenever you lift dumbbells, you have to target your front end
do 15 reps in a set and number of sets will be 3
performing ninth exercise, Seated Leg Twist
To do this, you have to sit on the floor
Bend the upper body and balance on both hands, tighten the core
after that you
Take a dumbbell
Put it on the floor and lift both legs
bringing to one side of the dumbbell without touching the floor
bring to the other side and continue
Keep in mind that
you have to keep your core engaged
Do normal breathing and make sure your back should be straight
try to do 20 reps and 3 sets
Performing Tenth Exercises, punches with dumbbells
To do this, you need to keep both of your knees soft
Core tight, chest lift
and keep both hands at your side
From here you have to bring the dumbbell in front of the face while twisting
Bring it back
then do this exercise with the other hand
You have to keep in mind that
Your rhythm matters more here so
Perform in a controlled way speed, and keep breathing normal
that will be your one set, Number of sets you will do is 3
this was our today's post I hope you liked the post and
If you liked it, then please do like
How was the workout like Sargam?..it was superb
Thank you so much for joining us
And to tell the audience how to perform the exercise correctly
Very good content is being made on that too
take care of yourself take care of your health, goodbye