Many people want to exercise efficiently without spending a lot of time in a gym. As a result, short strength-training sessions at home are attracting growing interest among fitness enthusiasts.
According to Woman and Home, fitness trainer Caroline Idiens has shared a workout program that can be completed with dumbbells in 30 minutes.
She is the founder of Caroline’s Circuits and has more than two million followers on social media.
Home workout
The program is demonstrated together with Jenni Falconer, who also has a strong interest in fitness. They use three-kilogram dumbbells.
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Woman and Home notes that the weight can be adjusted to suit the individual. The important thing is to choose dumbbells that you can lift throughout the entire workout.
Several exercises in sequence
The workout consists of nine exercises performed one after another.
This keeps the body working without long breaks.
The exercises are designed to engage multiple muscle groups at the same time, including the legs, glutes, core, shoulders, and arms.
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The nine exercises
Here is a brief list of the nine exercises recommended by the trainers:
- Squat with alternating shoulder press
- Romanian deadlift with row
- Reverse lunge with knee raise
- Sumo squat with front raise
- Curtsy lunge with lateral raise
- Kneeling shoulder press
- Glute bridge with triceps extension (skull crusher)
- Weighted crunch with leg extension
- Dumbbell dead bug
All exercises are performed for 40 seconds at a time using dumbbells.
The program is designed to activate the legs, glutes, core, back, shoulders, and arms throughout the workout.
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