Lacey Stone’s Heavy Dumbbell Workout for Weight Reduction

Your busiest times are the ones when you want a butt-kicking work out the most. (Staying busy among the best methods to reduce anxiety .) But whenever your program is persistent, exercise can seem to be a chore. So you require a workout that will take you to the edge in a brief moment. This 30-minute work out from celeb coach Lacey Stone fits the bill.

And of course, it is a total-body transformer. These movements recruit tons of muscles, which means when working up a sweat, you’re going to build strength. (Not feeling breathless? Go heavier along with your weights.) This strength-meets-cardio intensity is what makes this work out perfect for helping you reach your weight loss targets. (Brush up to those muscle building, fat-burning fundamental facts to understand why.) So save a very long jog on the treadmill and try these motions rather.

What you’ll need: A pair of medium to heavy weights and a bench
How it works: Do all of these moves to get the suggested number of repetitions, then repeat two more times.

Dumbbell Bench Press

A. Lie faceup on a bench holding a dumbbell in each hand, racked over shoulders with elbows pointing out. 
B. Press dumbbells toward the ground to straighten elbows so dumbbells are straight over shoulders.
C. Lower dumbbells to return to starting position.

Squat with Dumbbell Shoulder Press

A. Sit on the bench with dumbbells at shoulder height, palms facing in.
B. Press to mid-foot to stand while pressing dumbbells overhead and rotating palms to face forward, dumbbells directly over shoulders. 
C. Bend elbows and lower dumbbells to knee, rotating palms to confront in.
D. Squat back to the bench to return to starting position.

Dumbbell Row

A. Stand with feet apart, upper body hinged forward having a flat back, and knees slightly bent, holding dumbbells facing shins with palms facing in.
B. Row dumbbells next to ribs, then pulling elbows straight back.  
C. Lower dumbbells to return to starting position.

Ballet Squat

A. Stand with feet wider than shoulder-width apart, toes pointed out at about 45 degrees, and dumbbells racked at shoulder height.
B. Hinge at hips and bend knees to lower into a squat, keeping legs wide. 
C. Press to mid-foot to stand alone and return to starting position. 

Biceps Curl

A. Stand with feet apart, holding dumbbells at sides, palms facing forward.
B. Maintaining wrists tight to the sides, curl dumbbells up to shoulders. 
C. Slowly lower dumbbells to sides to return to starting position.

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