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    This One-Dumbbell Workout Is Perfect For Home Or A Packed Gym

    Whether you’re in a packed gym and could only find one lonely dumbbell or if you’re working with a sparsely-stocked home gym, there’s a lot you can accomplish with this one-dumbbell workout.

    Using just one piece of equipment doesn’t mean you can’t get a good workout. In fact, when you’re short on time, stuck at home, or navigating a packed gym, scaling back can make you more efficient. Added to that, using one weight allows for unilateral moves that challenge your balance, firing up your core and stabiliser muscles in your legs and elsewhere. Simplify your routine without sacrificing results with this one-dumbbell workout from trainer Craig Ballantyne.

    How to do this one-dumbbell workout

    Using the heaviest weight you can handle (while maintaining proper form), perform the prescribed number of reps for each exercise in order, resting 30 seconds between moves. (If needed, you can rest up to a minute, or make it tougher by dropping that break altogether.) That’s one circuit.

    Rest for two minutes, then finish as many circuits as you can in 15 minutes. Beginner? Start with two circuits and build from there.You’ll need: a bench; one heavy dumbbell

    1. Narrow-stance goblet squat

    Stand with your feet shoulder-width apart and hold a dumbbell vertically in front of your chest, both hands cupping the dumbbell head (A). Keeping your chest up and your core tight, sit your hips back and squat as low as you can (B). Press through your heels to return to start. That’s one rep. Do 15.

    READ MORE: 30 Plank Variations That Will Transform Your Core From A Trainer

    2. Single-arm bent-over row

    Place your left knee and hand on a bench and hold a weight in your right hand at arm’s length (A). Pull the dumbbell up to your ribcage (B), then lower back to start. That’s one rep. Do 10, then repeat on the other side.

    READ MORE: Get A Full-Body Workout In Just 15 Minutes With Only 2 Household Items

    3. Single-arm chest press

    Lie face-up on a bench, holding a dumbbell in your left hand at your chest (A). Press the weight directly upward (B). Slowly lower back to start. That’s one rep. Do 10, then switch arms and repeat.

    READ MORE: 8 Ways To Build Stronger Thighs

    4. Dumbbell swing

    Hold a dumbbell with both hands using an overhand grip and stand with feet hip-width apart. Push your hips back, knees slightly bent, and lower your chest to bring the dumbbell between your legs (A). Keeping your core tight, push your hips forward and swing the dumbbell up to shoulder height (B). Reverse the movement, swinging the weight back between your legs. That’s one rep. Do 15. More

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    I Tried Out BodyTec’s Brand-New EMS Training System – And It’s From The Future

    Whether you’re a seasoned professional in fitness or are just looking to elevate your routine, EMS training can be intriguing. What do those high-tech suits do? Can they really boost your training? All that and more, right here. Plus, we took EMS training for a spin with the brand new BodyTec SYMBIONT system, which offers deeper insights from your workout in real-time.

    First, let’s look at the basics of EMS training.

    What is EMS training?

    EMS, or Electro Muscle Stimulation, is a novel way to get your muscles working. As you’re doing basic exercise moves, you’re plugged into a suit with low-level electrical impulses that are sent directly to your muscles for deeper activation than you’d get with weights. “EMS technology allows for up to 90% of muscles to be activated simultaneously with the contractions reaching a much higher intensity than those done voluntarily,” says Sandra Leyck, Co-Founder and spokesperson for BodyTec.

    Is EMS training a tough workout?

    You’ll find yourself sweating while doing something really basic, like bending down into a squat. That’s because your muscles are working that much harder than when you’re using just your bodyweight or even with weights added, per some studies.

    Does EMS training burn fat?

    As with any exercise, EMS training targets your muscles. Muscles don’t burn fat directly, but they require energy to maintain. By growing muscle groups, you allow them to burn more calories. Since BodyTec’s EMS training suit targets all the major muscle areas, including the back, arms, legs, butt and abs, you’re working all the major muscle groups, allowing them to grow and fire up their fat-burning potential.

    Why just one session a week?

    Your muscles, which are heavily activated during the workout (reportedly more than in traditional workouts) need rest to recover. For this reason, it’s recommended to only do EMS training once a week.

    What’s the new BodyTec SYMBIONT System?

    “With BodyTec’s shift to the SYMBIONT Smart Training System, they are changing the way people track, train, and transform their bodies,” says Leyck. “This state-of-the-art technology combines advanced symbiont technology with personalised training programs, offering an unparalleled workout experience.”  

    The new system means a new suit for the experience – completely wireless and loadshedding friendly. With each move, electronic impulses are sent to your muscles via vibrations that penetrate deeply for more muscle activation as you move. You also get live feedback on your reps from a screen that tracks your workout. The best part? You’re in and out in under 30 minutes, with just 20 minutes of work.  

    We tried EMS training with BodyTec

    WH Features Editor Michelle October took the brand-new SYMBIONT system for a spin.

    “The new suit looks like something from Ironman. Outside, it’s all fabric and stretchy, while the inside contains electro pads and high-tech wireless plug-ins that activate the suit. My trainer helped me prepare the suit, which should be rubbed down with lotion so the conduction pads can deeply penetrate the muscle for better activation.

    “Notably, the suit is completely wireless, so you have much higher range of motion. You are not plugged in, like other EMS suits. The entire setup is loadshedding friendly, too, but still allows for real-time monitoring, allowing you to track your work.

    After getting suited up, I was taken through a brief test run of the equipment. Electrical impulses are sent through the suit wirelessly and I could feel my muscles being contracted while doing basic squats. On the screen in front of me, I could monitor the intensity of the electronic pulses while working out and see how much longer the pulses would last – about 20 seconds of work, with a few seconds break in between moves.

    The entire workout lasted just 20 minutes, but I was panting towards the end. That’s because my muscles were working so hard to contract with the EMS suit. Overall, I still felt my arm muscles a few days after the workout, even though I had just been lifting them over my head with no weights. I’d say it’s an interesting way to work out and an eye-opening experience.” More

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    Try This Tough-ish Workout To Really Build Your Strength

    Let’s admit it: most workouts are tough going. There’s always the element of challenging yourself every time you step up and throw down. But this workout, by Willow Way trainer and gym owner Alida Hendrikz, is tough as nails (ish) and will really test your mettle. At Willow Way, workouts work in six-week cycles. “Through our signature workouts, Strength, Effort, Grind and Speed, we focus on different strength movements, cardio, engine-building and gymnastics,” says Alida.

    Keen to give it a try? This tough-ish workout incorporates strength moves along with functional full-body movements that combined, make for an all-over torch that’ll burn calories like it’s nobody’s business.

    This workout consists of a warm-up and strength training circuit.


    For the warm-up, do three rounds of each move.

    10 Ring Rows

    Lateral Box step-ups, 8 per side

    10 Band pull-aparts

    The Tough-ish Workout

    Strength builder

    For this section, do a superset of moves for four minutes, completing three rounds.

    Barbell lunges, 8 per side

    Start by lowering your one leg into a lunge position, being careful to stabilise through your glutes and through your feet. Stand and return to start. That’s one rep.

    Pull-ups, between 9 and 12 reps

    The strict pull-ups can be performed with or without bands to help with assistance. You can break up the reps into smaller sets taking a quick break between reps to see if you can reach the top end of the reps range.

    EMOM (Every Minute On The Minute)

    For five minutes, work as hard as you can, completing this circuit before resting and going again for four rounds in total, giving you a quick 20-minute workout. “It is important to choose the right weight that will allow you to hit the rep ranges and challenge you to get the correct stimulus of the workout,” explains Alida. And don’t go too fast, she cautions, rather keep up a consistent tempo throughout that you can sustain.

    Minute 1: 15 Dumbbell floor presses

    Start by laying on the floor and bring your feet up closer to your body. Engage your core and keep your lower back pressed into the ground. Then, get your dumbbell ups and have your elbows not straight next to your body but more at a 45-degree angle from your body. Press the dumbbell up and breathe out when pressing up. Move through the movement with control.

    Minute 2: 20 Weighted box step-ups 

    Stand in front of the box and step up with one foot pressing through the heel to straighten your leg and make sure you are extended at the top before stepping down from the box. Make sure to engage your core, keeping your back straight and don’t drop your shoulders.

    Minute 3: 8 – 10 per side Dumbbell bent-over rows

    Keep your core engaged and your torso parallel to the floor. Exhale as you pull the dumbbell to your hip – control the movement on the way down and focus on keeping your shoulders square. Exhale as you pull the dumbbell to your body.

    Minute 4: 8 – 12 Knee tucks / Toes to bar 

    Jump onto the rig in an active position making sure your core and lats are engaged and that you have a full grip on the bar. From the active hanging position use your core to drive your knees to your chest and back down. Control the movement and perform as slow and strict as possible. If you’re doing toes to bar, the principle remains the same.

    Minute 5: 10 Calorie row  

    See exactly how they’re done with this video below: More

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    This Strength Leg Workout Will Build Strong, Sexy Legs

    By Rachel CosgroveThe easy exercises in this strength leg workout will reward you with a flat stomach, tight butt and slim thighs so you can rock a skirt with total confidence.

    Carrying extra weight on your thighs? That could point to a dependence on steady-state cardio. To lean out your legs, you need to supplement your slow-and-steady routine with fast-and-furious interval strength training. Along with burning kilojoules, you’ll also be building lean muscle, which sets off a chain reaction that boosts your metabolism, fires up your fat burners and sculpts the lean, toned legs you long for.

    For this strength leg workout, perform 10 reps of each move without resting between exercises. Do as many rounds as you can in two minutes. Then rest for two minutes. Repeat two or three times.

    Time: 30 Minutes | Equipment: A pair of dumbbells (start with four to six kilos and increase the weight as that becomes too easy) | Good For: Legs

    The Strength Leg Workout

    1/ Dumbbell squat to overhead press

    Hold a pair of dumbbells at shoulder height with your elbows bent and feet hip-width apart. Keeping your chest upright, bend your knees and lower until your thighs are at least parallel to the floor (A). As you stand, press the weights overhead until your arms are straight (B). Return to start. That’s one rep.

    2/ Alternating lateral lunge

    Holding a pair of dumbbells at your sides (A), step out to the left with your left leg; bend your knee and sit back to lower into a side lunge, keeping your back flat as you lower the right dumbbell to the inside of the left foot (B). Press through the left foot to return to start. That’s one rep. Repeat on the other side and continue alternating for five reps on each side.

    3/ Straight-leg deadlift with row

    Hold a pair of dumbbells in front of your thighs and stand with your feet hip-width apart (A). Bend forward and lower the weights until your back is parallel to the ground, keeping your back flat and the weights close to your body (B), then bend your elbows and pull the dumbbells up towards your chest (C). Return to start. That’s one rep.

    4/ Dumbbell squat jump

    Holding a pair of dumbbells at your sides, sit your hips back and lower into a squat (A), then push through your heels and jump as high as you can (B). That’s one rep.


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    The 15-Minute Countdown Workout For All-Over Quality Gains

    Productivity experts often tell clients to tackle the most challenging task on their to-do list first. The reason: a feeling of accomplishment gives you momentum to check off other less-daunting tasks throughout the rest of the day – even as your attention span diminishes.

    The same logic can work at the gym: a reverse pyramid – or countdown – format forces you to do the hardest part of the workout first, when you’re physically at your peak, says strength and conditioning trainer Albert Matheny. Then it’s downhill from there: as the number of reps decreases during the workout, the mental momentum you’re building allows you to finish strong, even as your body starts to fatigue.

    Follow this countdown workout from Matheny two or three days a week. Perform five reps of each of the following exercises in order, moving from one to the next without resting. Take a short break (30 to 60 seconds) if needed, then repeat the circuit, completing four reps of each move. Continue until you reach one rep of each move.

    You’ll need: a set of dumbbells that allows you to complete the reps with proper form. Try three to four kilograms to start.

    The 15-Minute Countdown Workout

    Dumbbell Thruster

    Hold a dumbbell in each hand just above your shoulders, palms facing in, then sit your hips back and bend your knees until your thighs are parallel to the floor (A). Push through your heels to stand, pressing the weights overhead (B). Return to start; that’s one rep.

    Reverse Lunge

    Stand with your feet hip-width apart and hold a dumbbell in each hand at your sides (A). Step back with your right leg and bend both knees as you lower until your left knee is bent 90 degrees (B). Push through your left foot to stand, then repeat on the other side. That’s one rep.

    Renegade Row

    Grab a pair of dumbbells and get into push-up position with your hands on the weights and your feet slightly wider than hip-width apart (A). Brace your core, then bend your right elbow to pull the weight towards your chest, keeping your hips parallel to the floor (B). Slowly lower the weight back to start, then repeat on the other side. That’s one rep.

    Spiderman Plank With Dumbbells

    Start in push-up position with your hands on a pair of dumbbells and feet slightly wider than hip-width apart (A). Brace your core, then bend your right knee towards the outside of your right elbow (B). Pause, then return to start and repeat on the other side. That’s one rep.MAKE IT HARDER: do a push-up between each rep after returning to start position. More