December 4, 2022


Its all about the Health

How To Hit Every Muscle Group In 30 Minutes (Home Workout)

3 min read

Admittedly, it can be a struggle sparing enough time to exercise, whether it’s cardio or strength training. Fortunately for some people, they have an innate organized tendency of scheduling the muscle groups to work on, say Monday for lower back, back for Tuesday, and so on.


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In a nutshell:

How To Hit Every Muscle Group In 30 Minutes (Home Workout)
Watch this video carefully from start to finish as you may not know much about some exercises like the Romanian deadlift and dead bug. For the entire 30 minutes, you will only need two things–an exercise mat and dumbbells. For every exercise, perform 10-12 reps per side, going from one to the next without a break.

After each round, rest for 2-3 minutes. This advanced squat variation involves the use of single-leg strength and aims to work your quads and glutes. To those who are only getting started, you may consider performing this exercise with only your body weight. Stand with your two feet together and one dumbbell in each hand at your sides.

Now, step forward for about two feet with your right foot into a lunge then plant it firmly on the floor. Also, keep your right quad parallel to the floor and your right knee above your right foot. So now for the final move, push through your right foot as you lift your left leg, stepping forward in a lunge with your left foot in front. This pulling movement is made to focus on your upper body, efficiently working your lats, rhomboids (or the muscles in the back that help in retracting your shoulder blades), and biceps.

Stand with your feet hip-width apart as your right-hand holds a moderate-weight dumbbell with your arm at your side. Using your left foot, step forward about two feet and rest your left hand on your left quad. Now, keeping your core engaged, hinge forward at the hips, pushing your butt back. Then bend your left knee without rounding your shoulders.

Look at a spot on the floor a few inches in front of your feet so your neck is positioned comfortably. Next, pull the dumbbell up toward your chest, keeping your elbows hugged close to your body and squeezing your shoulder blade for two seconds at the top of the movement. Finally, slowly lower the weight by extending your arms toward the floor. And so, we move forward with the next set that`s composed of deadlift and press.

For the deadlift, perform 8-10 reps. Then, for the press, aim for 10-12 reps. Besides building strength in the legs and lower back, the dumbbell Romanian deadlift helps you develop proper form on other exercises. To start, stand with your feet hip-width apart and knees slightly bent.

Then, hinge at your hips, bending slightly at your knees. Also, keep your torso almost parallel to the floor and the weights must reach your shins. Check out how to properly execute Arnold press and what muscles it targets: This upper-body pushing exercise is made to hit your shoulders from multiple angles, targeting all three of the deltoid muscles. Begin by standing with your feet shoulder-width apart.

Then, hold light-to-moderate-weight dumbbells in each hand at head level, with your palms facing toward you and elbows bent. Position the dumbbells above your shoulders by opening up your


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