If you want to be fit but also strengthen your abs, arms, and glutes, these are the best exercises for you, i.e. the 8 minute abs, arms, and glutes routine comes with an interesting twist and provides you with more calorie burn and better results for a shorter training session.
Some of the exercises may be familiar to you, but they are modified into complex movements that will hit other muscle groups simultaneously, so instead of starting your session with 10 different exercises, there is a more effective way to do it.
SUMMARY OF THE 8 MINUTE ABS, ARMS AND BUTS WORKOUT
– In this 8-minute routine you will do three different movements that are modified to target major muscle groups at the same time.
– You will need a pair of dumbbells, ideally between 5-10 kilograms and make sure that the weight of the dumbbells is not too light or too heavy, because it must provide enough resistance during training.
– What you will also need is a stack of books or an object that gives you an elevation of between 15 and 20 centimeters from the ground.
– You will also be given a training table below that will show you the number of sets and the allotted time frame. Rest times will be short to maximize training intensity.
Let’s get started!
1. TRICEPS EXTENSION WITH BUTTOCK BRIDGE
How to do it:
Firstly, you should get into the bridge position by supporting your hips and holding the dumbbells with both hands and then you should hold the dumbbells at head height with your arms bent and your abdominal muscles tight. Then, maintaining the bridge position and holding your hips, slowly extend both arms until they are straight, hold for one second, then slowly return to position A and repeat for the specified time.
This exercise is a unique glute bridge workout that isn’t as popular, but the standard version only hits your glutes. Instead, this exercise works other muscle groups, such as the upper body and all the gluteal muscles.
2. OVERHEAD DUMBBELL SQUAT
How to do it:
Start standing with your feet hip-width apart and lower into a squat position by bending your knees. Keep your spine straight and your chest and knees up. Your elbows should be bent while holding the dumbbells at shoulder height.
Using your lower body, push up to standing and bring the dumbbells over your head by extending your arms. Then lower your back to the starting position.
3. RAISED BUTT BRIDGE
How to do it:
First, you want to make sure you get an object that is at least 6 to 8 inches tall, and then get into the glute bridge position by resting both feet on top of the surface.
Then you have to rest your arms on the ground and raise your hips until you have a straight line between your neck and your knees. This exercise targets the glutes, thighs, quads, hamstrings , and abdominal region most effectively, and you can use a stack of books or any object that allows you to rise at least 6 to 8 inches off the ground to perform it.
