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Full Dumbbell Workout: Legs & Shoulders Circuit

Full Dumbbell Workout: Legs & Shoulders

Follow along with this Full Dumbbell Workout targeting your legs and shoulders. Each exercise is completed for a total of 30 seconds with a 10 seconds rest in between as the next exercise is being demonstrated. The main exercises are taking full advantage your circulatory system, using the peripheral heart action training method. This meaning that each exercise is working an upper body to lower body progression, forcing your heart to push and pull blood to opposite ends of the body. If you are looking to challenge yourself and take it up a level, work your way up to completing each exercise for 45 seconds, then 1 complete minute. Remember to select a weight that is safe, and suitable for your goals. My personal advice is to not move up in weight until you can complete the entire set for the full duration of the circuit.

Benefits of Peripheral Heart Action

Peripheral Heart Action, (PHA) “was specifically designed to keep blood circulating throughout the whole body during the entire workout. The smaller muscles around the heart are worked first before the larger muscles around the body’s periphery.” There are many different benefits when we are able to take advantage of the human circulatory system. For one, this will develop a very strong heart due to the fact that it is continuously pushing and pulling blood from the upper body to the lower body. This will also assist in burning a ton of calories while keeping a safe tempo to your workout, and don’t be surprised when your heart rate gets up much higher than expected. One aspect of this training method I enjoy the most is that it will also help reduce the amount of lactic acid build up in your body post-workout, which makes for a much quicker recovery. By strategically contracting muscles on the opposite ends of your body, lactic acid will naturally be reduced.  Give this a try for yourself and see how quickly your heart rate shoots up!

Workout Instructions:

Grab a friend, and get to work! Each exercise is completed for a total of 30 seconds with a 10 seconds rest in between as the next exercise is being demonstrated. Strive to complete this circuit 3 times, each time pushing a little more. If you want to make this a little more challenging, pick a core exercise from one of the playlist below and throw it in between each completed set .

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