With the lifting of COVID-19 restrictions and the opening of the gym, people’s first impulse may be to plunge into the old normal of training. However, if throwing dumbbells at home for a year, gaining weight in the garden, and playing kettlebells in the park make they rethink the way their exercise, Topton wouldn’t be surprised.
The gym is an incredible place, and Topton will always be the first to advocate its importance. However, it is undeniable that they also have barriers to entry, whether they are financial, geographic or time constraints. As people enter the age of mixed work, it is inevitable that going to the gym for a few days is not an option for some people. Therefore, Topton propose a hybrid form of fitness. Go to the gym as much as possible and enjoy everything they missed in the past year—professional equipment, locker room jokes, or just a chance to get out of the house. Then, in the days when they are working from home, take advantage of our minimal kit, high-yield exercise, all of which are designed to be done anytime, anywhere.
Whether they want quick physical training during lunch, or half an hour to deal with the chores of working at home, or desperately doing 30 minutes of strength training, Topton will provide they with support-and all they need is A dumbbell. Therefore, no matter what their job is, they can get real fitness results through exercise.
Start the timer and start the action. This quick workout will put they directly into some intense physical training, which will blow away the last spider web in the morning. Here, people will use the EMOM (“Every Minute On the Minute”) format. Every 60 seconds, a new action is started. Perform the specified number of times, rest for the rest of one minute, and switch actions every minute. The entire circuit is cycled four times for a total of 16 minutes. If they, do it right, they don’t want to be a representative again. Let’s go.
Start with the staple food of this family exercise. Place the dumbbells on the floor next to they and then lower to the push-up position. Lower their chest to the ground (A), bounce their legs back and jump across the dumbbells (B). Repeat on the other side for a total of 12 back and forth.
At the beginning of the next minute, squat down and grab their dumbbell (A), then push up through their hips, use momentum to lift the dumbbell and hit it to the ceiling to fully lock (B) to complete the head. Return the weight to the starting position and change hands during the descent. A total of 14 alternations are performed. End the next minute with they are out of breath now. Bring the dumbbells close to the chest. With their back straight, take a big step forward and bend their front knees until their back knees are almost touching the ground (A). Stand up explosively, pause and repeat with the other leg (B). Do this 16 times alternately. Starting from the high plank position, place their hands directly under their shoulders (A). Keep their elbows close to their ribs, lower to the floor (B), and then actively push upwards until their arms are fully extended. Rest for a minute, then go back to Bobby. After the laptop was shut down for a day, this half-hour meeting was used to release some serious stress. Think of it as a one-stop shop for upper body pumps and calorie crushing. For the first part, follow the AMRAP (“as many representations as possible”) structure. Work back and forth for 16 minutes between moves. Rest for two minutes, then continue to the second part. This time, each action performed the best effort round for 40 seconds, and then rested for 20 seconds, alternating and repeating the actions, for a total of 12 minutes of sweating.
Place dumbbells on their shoulders, palms facing (A). Take a deep breath, tighten their core and clench the fist opposite they. Bend their knees, then lift the dumbbells above their head with their legs (B). Lower to the ground under control. After 10 times, change arms and repeat.
Hold the dumbbell with one hand and hinge the hips until the chest is parallel to the floor (A). Keeping the back flat and clenching the opposite fist, draw the dumbbell towards the torso (B), squeeze the shoulder blades together and lower it in a controlled manner at the beginning. Go back to the top of the head to recommend. Hold the dumbbells with both hands at hip height. With knees bent, hips slightly hinged, he stands up explosively (A). Use the power of their legs to push the dumbbell to their chest, and then immediately press it over the top of their head (B). Lower to the hips and repeat. Speed up the pace of some low-tech fitness. Hold the rope with both hands on both sides of the body, and fix both arms on the body. Use the movement of the wrist to put the rope on the head (A). Just before the rope hits the floor, jump up a few inches and let it pass under they (B). This is a sprint, so step on the accelerator.
With the start of a week of upper body exercises, they now officially have no excuses: Let’s start the legs day. In less than half an hour, this exercise can resolve structural weaknesses, increase strength and balance, and will take they a long way to build a bulletproof body. For the first part, follow the AMRAP structure. Set a 15-minute timer and work as much as possible between the two actions, taking only breaks when necessary. For the second part, keep the clock running but switch to EMOM format, alternating between the two actions for 10 minutes. they can sit down later.Stand up straight and place the dumbbell on their right shoulder (A). Take a step back with their right leg and bend the front knee until the back knee touches the ground (B). Now stand up explosively, pause, and repeat. After 10 times, switch sides and repeat.
Now, pay attention to their hips. Place the dumbbell on the floor and hold it with the downward hinge to neutralize the spine (A). Tighten the latissimus dorsi and stand upright, push the ground away with their feet, and squeeze the buttocks at the top (B). Keep their arms straight during the entire exercise. After 10 times, switch sides and repeat. This may burn. Place their heels on a weightlifting board or book, keep their feet within 6 inches of each other, and bring the dumbbells close to their chest. Squat down (A), then stand up explosively, stopping before their legs lock (B). Repeat 20 times.
It can guarantee that this will burn. Take one foot back and sink into a deep lunge (A). Blast upwards, swap legs (B) in mid-air and land forward with the other leg. Repeat, alternating legs each time.