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Trainer advocates for the incorporation of these six complex exercises into weekly workout regimen

A brief 18-minute circuit workout can be crafted using just a pair of dumbbells for an effective fitness regimen.

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Weekly exercise routine enhancement: Six compound exercises suggested by a trainer for significant...
Weekly exercise routine enhancement: Six compound exercises suggested by a trainer for significant improvement

Trainer advocates for the incorporation of these six complex exercises into weekly workout regimen

In a recent video, fitness trainer The London Fitness Guy has shared a weekly routine consisting of six compound exercises designed to strengthen the whole body. This workout, based on the SAID (Specific Adaptation to Imposed Demands) principle, can be done at home with dumbbells and takes just 18 minutes to complete.

Each exercise is performed for 40 seconds, followed by a 20-second rest. The sequence is repeated for a total of three rounds, and for a more challenging workout, it can be repeated for an additional round.

James Stirling, the trainer behind the workout, recommends using weights that allow you to complete the workout with good form while challenging your muscles. This typically means moderate to heavy weights, depending on your fitness level and experience. Stirling advises basing the weight off how it feels in the last few reps of the 40-second work period, and going heavier if it feels too comfortable.

The process of increasing weight over time is called progressive overload, one of the key pillars of strength training. Over time, as the workout becomes easier, you should lift heavier weights to ensure continued progress. Having multiple weight options or adjustable dumbbells is beneficial for achieving the desired results.

The exercises are demonstrated in the video, and they include:

  1. Deadlifts: This exercise works the entire back, glutes, and hamstrings.
  2. Squats: Squats target the quadriceps, hamstrings, and glutes.
  3. Bench press: This exercise strengthens the chest, shoulders, and triceps.
  4. Bent-over rows: Bent-over rows work the back, biceps, and forearms.
  5. Lunges: Lunges target the quadriceps, hamstrings, and glutes.
  6. Overhead press: This exercise strengthens the shoulders and triceps.

The workout can be done with two dumbbells, but having multiple weight options or adjustable dumbbells is beneficial for achieving the desired results. As the workout becomes easier, you should lift heavier weights to ensure continued progress.

By consistently lifting weights that challenge your strength, your body adapts to handle the physical tasks it faces, and it will push your body to grow stronger. So, grab your dumbbells and give this workout a try!

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