FULL BODY WORKOUT WITH DUMBBELL | Total Body Toning | ROKSA SIMS

Join me for a 25-minute full-body non-repeat dumbbell workout. Build Muscle + Increase Your Metabolism! No Jumps, no repeats. Includes quick warm-up and 2min stretching in the end ♥︎

I use 2x5kg / 11lbs dumbbells. Make sure you work with a weight that challenges your muscles. If the weights you have, are lighter than you prefer, simply perform at a slightly faster pace whilst keeping form good =)

I hope you'll enjoy it 🙃

Free workout programs ⬇️
https://roksasims.com

❤️ Support us on Patreon
https://www.patreon.com/roksa_sims

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25-ти хвилинне тренування на все тіло з гантелями для рельєфу та пришвидшення метаболізму. Без стрибків та повторень. Розминка та кілька хвилин розтяжки в кінці вже включені в тренування 🥰

Я використовую 2x5кг гантелі. Дуже важливо правильно підібрати вагу гантелей. Вони повинні бути достатньо важкими, але при цьому, щоб ви всеодно могли зберегти правильну техніку виконання вправ.

Якщо у вас навпаки занадто легкі гантелі, просто виконуйте вправи трохи швидше, але також зі збереженням хорошої техніки 🙃

Програми тренувань ⬇️
https://roksasims.com

❤️ Підтримуй нас на Patreon
https://www.patreon.com/roksa_sims
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PROGRAM:
0:00 - 0:10 Start
0:11 - 0:50 Warm up steps
0:51 - 1:30 Warm up squats
1:31 - 2:12 Dumbbell wide squats
2:13 - 3:09 Cross knees to elbows
3:10 - 3:59 Dumbbell Side Lunges (L)
4:00 - 4:49 Dumbbell Side Lunges (R)
4:50 - 5:39 Romanian deadlift
5:40 - 6:29 Dumbbell Bent-Over Row
6:30 - 7:19 Good morning exercise
7:20 - 8:09 Squat to Shoulder Press
8:10 - 8:59 Reverse lunges (R)
9:00 - 9:48 Reverse lunges (L)
9:49 - 10:39 Dumbbell front raise
10:40 - 11:08 Break
11:09 - 11:57 Dumbbell shoulder press
11:58 - 12:49 Overhead Tricep Extension
12:50 - 13:38 One-arm dumbbell row (R)
13:39 - 14:30 One-arm dumbbell row (L)
14:31 - 15:20 Chest press
15:21 - 16:08 Dumbbell Sit-ups
16:09 - 16:59 Dumbbell Sit-up twist
17:00 -17:50 Straight-Leg crunch
17:51 - 18:38 Single-leg bridge (L)
18:39 - 19:28 Single-leg bridge (R)
19:29 - 20:20 Glute bridge
20:21 - 21:08 Side-lying leg lifts (R)
21:09 - 21:58 Side-lying leg lifts (L)
21:59 - 22:48 Donkey kicks (R)
22:49 - 23:38 Donkey kicks (L)
23:39 - 24:08 Low lunge stretch (L)
24:09 - 24:38 Hamstring Stretch (L)
24:39 - 25:08 Low lunge stretch (R)
25:09 - 25:38 Hamstring Stretch (R)
25:39 - 26:13Balasana to upward-facing dog
26:14 - 26:21 Kcal
Contacts:
Instagram: https://www.instagram.com/roksa.sims/
roksasimscooperation@gmail.com

Music:
https://www.epidemicsound.com/referra...

#homeworkout #fullbody #dumbbellworkout #roksasims

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IMPORTANT:
Your health and safety come first. To avoid any injury or harm, you need to check your health with your doctor before exercising. I am not a medical professional and just sharing with you what was effective for me. Try to perform all the exercises slowly and technically correctly. In case of any discomfort - training should be stopped.

CALCULATION OF CALORIES:
I count calories by using a chest strap heart-rate monitor. Calorie data is always approximate and may vary. It all depends on your age, weight, type of device, and many other factors.

WHEN I'll GET THE RESULTS?
If you will train regularly, monitor your diet, and do all the exercises correctly, your body will actually change. But you won’t see your abs or grow a booty magically from 1 or 2 videos. To make good changes, your body needs time. No one will tell you how many, cause everyone is different. But you can start training and check it by yourself.

Видео FULL BODY WORKOUT WITH DUMBBELL | Total Body Toning | ROKSA SIMS канала Roksa Sims