Try this 30-minute gym workout for a cardio and strength workout that blends calorie-burning cardio bursts with effective strength training exercises to build muscle.
; even better, it engages your arms, shoulders, legs, and core for a full-body move. No jump rope? No problem — you can mimic the movement without an actual rope.Stand with feet hip-width apart, holding one jump rope handle in each hand, arms at sides and elbows tucked in close to ribs.Swing jump rope up and over head to begin. Jump rope as fast as possible, bouncing lightly on the balls of feet in between jumps. Keep shoulder blades down and back, and rotate the rope with wrists, not arms.
Return to standing and press the dumbbells directly overhead, in line with shoulders. Lower dumbbells to return to starting position. That's one rep.When you've only got 30 minutes for your gym workout, few things get your heart rate up faster than a minute of jump squats. To make the most out of this cardio move, try doing these jump squats with as little rest as possible between reps, landing softly and immediately jumping back up again.
On the surface, biceps curls may be an arm exercise. However, as you're curling, think about engaging your glutes and tucking your pelvis under to engage your core. Bonus: Core engagement will keep you from excessively arching — and potentially injuring — your lower back.Stand tall with feet hip-width apart with arms at sides and elbows tucked in toward ribs, holding a medium dumbbell in each hand.
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