5 Best Workouts for Fat Lose

If you’re looking to achieve a slim and slender physique then this workout using dumbbells is just what you need. Since the only piece of equipment required for this workout is a set of dumbbells.You can do this workout either at home or in gym. This workout will reduce overall body fat levels and develop lean toned muscle, this workout will also increase your core strength. In this article I going to show you the workouts for  fat lose. It will take not more than 15 minutes.


       What you'll need:

       A pair of 3 to5-pound dumbbells.

1. Squat Swing

      Targets back, arms, abs, butt, hips, legs
   • Stand with feet slightly wider than shoulder width apart, holding a single dumbbell with one hand on each end in front of hips. 
   • a. Keeping back flat, squat as you swing dumbbell behind you between your legs.
   • b. Quickly stand up, swinging dumbbell forward and then overhead as you lift left leg out to side, toes forward. 
   •  Lower left foot to floor and return to squat, bringing dumbbell between legs. Repeat, raising  right leg to complete 1 repetition.
   • Do 3 sets of 10 reps.
   
    
    
2. Scoop Squat
   
   
   Targets biceps, butt, hamstrings
   
   
   • a. Holding a dumbbell in each hand, stand with feet hip-width apart: with palms facing forward, extend arms behind you as high as you can.
   • b. Step left foot out to side so that feet are slightly wider than shoulder-with apart, and squat as you bend elbow to scoop arms forward until palms face you at eye level. Return to start.
   •  Do 10 reps. Switch sides and repeat. Do 3 sets.
    
   
    
3. Running row
   
   
   
   Targets back, biceps, triceps, quads
   •  Holding a dumbbell in right hand, stand with feet hip-width apart. Bend right elbow behind you to bring dumbbell by ribs, and extend left arm forward, palms facing in.
   •  a. Hinge forward from waist, bringing bent right knee toward chest to get into tuck position.
   •  b. Quickly extend right leg behind you as you reach forward with right hand and swing left arm behind you. Return to tuck position.
   • Do 10 repetitions. Switch sides and repeat. Do 3 sets. 
    

   
    
4.     Iron Cross
              Targets upper back, shoulders, biceps, triceps, butt, legs 
   •   Stand with feet hip-width apart, a dumbbell in each hand.
   •   Lift arms out to sides and bend elbow to bring dumbbells near ears, palms forward.
   •   a. Lunge backward with left leg.
   •   b. Stand up on right leg, kicking left leg forward and extending arms out to sides.
   •   Return to lunge, dumbbells by ears.
   •   Do 5 reps. switch sides; repeat. Do 3 sets.
   
    
    
   
5. Biceps Squared

              Targets biceps, butt, legs

•   Holding a dumbbell in each hand, stand with feet hip-width apart.
•   a. Raise extended arms to shoulder level, palms up, with right arm directly in front of you and left arm out to side.
•   b. Lunge forward with right leg, bending both knees 90 degrees; bend elbow to curl dumbbells to shoulders. Return to start. 
•   Do 5 reps. Switch sides (lunge with left leg, right arm out to side) and repeat. Do 3 sets.

 

By: Unknown On 07:45

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