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Fitter & Stronger With Minimal Equipment

Try This Excellent Pump Workout

By Sean Dunne on 01.06.2020 11:03 am


The key to a good workout is to not only train the correct muscle groups with good technique and form but also to really exhaust them enough to ensure that they are fully stimulated and worked so that they recover and grow back bigger and stronger.

In lockdown, we have had to make the best of body weight exercises and the theme of training these days continues to be with minimal equipment to ensure that everyone can train well enough to meet their training goals whilst not needing to buy tons of training gear.

This workout is a great go-to session that will not only help you build muscle and burn fat, it will also give your muscles a really good pump and provide tons of oxygen and nutrients to them.

All you need is a challenging dumbbell (kettlebell is fine if you don’t have one) and you’re good to go!

Each set comprises one upper body exercise and one lower body exercise. This will give each muscle group the chance to recover whilst the other is working. Each set will be done for 3 rounds before moving onto the next and you get up to 5 minutes rest between each set.

Set 1

  • Dumbbell push press x 5 reps
  • Forward Lunge x 10 reps (5 each side)

Set 2

  • Dumbbell Bent-Over Row x 5 reps
  • Dumbbell Deadlift x 10 reps

Set 3

  • Dumbbell Floor Press x 5 reps
  • Dumbell Front rack squat x 10 reps

Sean Dunne

Sean Dunne

Fitness Expert

Sean Dunne is a health and fitness writer based in London. He has 20 years of training and nutrition experience and his favourite types of training include circuit training, HIIT, hypertrophy and plyometrics.



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