If you want to enter the form, but also to tighten your abs, arms and glutes, these are the best exercises for you, that is 8 Minute Abs, arms and glutes workout comes with an interesting twist and gives you more burn and results for a shorter workout session.
Perhaps some of the exercises will seem familiar, but they are modified in complex moves that will simultaneously affect other muscle groups, so instead of starting your session with 10 different exercises, there is a very effective way to do this.
THE 8 MINUTE ABS, ARMS AND GLUTES WORKOUT OVERVIEW
– In this 8-minute training you will make three different moves that are modified to hit the main muscle groups at the same time, and what you need is 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 should provide sufficient resistance during the workout.
– What you will also need is a stack of books or an object that will give you an elevation of at least 6 to 8 inches off the ground and also you will be given a workout chart below that will show you the amount of sets and the assigned time frame and the rest times will be short to maximize the intensity of the workout.
Let’s get started!
BRIDGE TRICEP EXTENSION
How to do it
First, you need to get in the bridge position bracing your hips and holding the dumbbells in both hands and then you should be holding the dumbbells at your head with arms bent and abdominal muscles tightened. And then next you still maintaining the bridge position while bracing your hips, slowly extend both arms until they are straight then hold the position for one second and now slowly return to position A and repeat for the specified time frame.
This exercise is a unique glute bridge workout that isn’t that popular, but the standard version only hits your glutes. And with this one, you will be hitting other muscle groups like the major upper body and all gluteal muscles.
BOAT POSE CHEST PRESS
How to do it
To start this exercise first you need to sit down on your glutes with legs suspended parallel in the air to the ground while holding dumbbells with both hands and then you should be holding both dumbbells at chest level.
Next, you’re going to slowly extend both arms straight upwards with the weights and hold the position for one second and then you need to lower the dumbbells back to chest level and repeat, still maintaining your legs suspended in the air. It is important to follow the specified time frame on the chart below.
So, this exercise will target your upper and lower abdominal region and also your upper body muscles and also when you’re performing this move make sure to keep your balance and maintain proper form.
How to do it
First, you need to make sure to get an object that will give at least 6 to 8 inches off the ground and then to get into the glute bridge position resting both feet on top of the surface and simulate a marching motion while bracing your hips as high as possible at a reasonable pace. You need to do the required sets for the specified time frame as listed on the chart below.
This exercise targets your glutes, thighs, quads, hamstrings and the abdominal region more effectively and to perform it you can use a stack of books or any object that will give you at least 6 to 8 inches off the ground.
SEE THE WORKOUTS IN ACTION
In the video below you’ll see how each workout is performed and make sure to keep proper form and balance when doing any of these moves.
Source: Team Fitness Training