A complete workout at home for 2022

Is it possible to do a session with only one complete bodybuilding exercise?

It's true, sometimes you want to do a short and intense session, but you don't really know how to do it. Which exercise to choose? One that is complete enough to work many muscles at once, whether you are a woman or a man.

It's not just burpees in life

Burpees can be a great choice, but not everyone can jump. Maybe you have weak knees or just neighbors just below your apartment. In an article, I also presented a complete exercise that I developed to replace the rower. It's not bad either. I also use it several times a week for my warm-ups.

Today, I'm going to introduce you to another that can really be part of your panoply. English speakers call it “dumbbell thrusters”. We could translate as “pushing with dumbbells”.

This is a great full body move that I recommend you try whether you are a woman or a man. You will see that you can do this with dumbbells, kettlebells or an elastic band.

Find out now...

SmartWorkout Elite

Complete bodybuilding exercise at home

complete bodybuilding exercise according to the equipment

You will discover 2 variations of this complete full body movement depending on the equipment you have at home.

1. Push up with dumbbells

For this exercise, you will need a pair of dumbbells. To understand what it is, I invite you to watch this video first:

It really is a full body exercise which consists of a squat movement followed by a shoulder press.

It therefore works your thighs, your buttocks, your hips, your shoulders, your upper back and your abdominal strap at the same time. Other muscle groups are also involved to a lesser extent such as your triceps and upper pecs. That's not bad for just one exercise! Not to mention that it is excellent for your cardiovascular rate.

Adjustable dumbbells 24kg

2. Push up with resistance band

Another advantage is that you can also do it with elastic bands with handles or loop bands. Watch this other video:

You see, nothing complicated with this complete and incredibly effective exercise.

How to do this complete bodybuilding exercise?

The execution is relatively simple as you can see with the videos:

  1. Stand with your legs a little wider than shoulder width apart. Place the latex tube under the feet if using an elastic band.
  2. Squat down until your legs are at a right angle, much like sitting, with the dumbbells or handlebars just above your shoulders.
  3. Push through your legs while extending your arms overhead.
  4. Repeat 10 to 20 times depending on your ability.
ALSO READ:  4 variations of the dumbbell deadlift or deadlift (videos)

Do at least 4 sets and more if you want to do your entire session with this movement. If you're too tall for elastic tubes, opt for loop bands like these:

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TheFitLife 150lbs Resistance Bands - Fitness Resistance Band...
GJELEMENTS Bodybuilding Elastics - Set of Resistance Bands...
TOMSHOO Resistance Bands 5 Resistance Bands + 1...
GJELEMENTS Elastic Bands for Bodybuilding - Set of Elastic Bands for...
Description
TheFitLife 150lbs Resistance Bands - Fitness Resistance Band...
GJELEMENTS Resistance Bands - Set of Resistance Bands...
TOMSHOO Resistance Bands 5 Resistance Bands + 1...
GJELEMENTS Elastic Bands for Bodybuilding - Set of Elastic Bands for...
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4/5
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Visual
TheFitLife 150lbs Resistance Bands - Fitness Resistance Band...
Description
TheFitLife 150lbs Resistance Bands - Fitness Resistance Band...
Our rating
2,5/5
Current price
35,99 €
Click for more information
Visual
GJELEMENTS Bodybuilding Elastics - Set of Resistance Bands...
Description
GJELEMENTS Bodybuilding Elastics - Set of Resistance Bands...
Our rating
4/5
Current price
Preis nicht verfügbar
Click for more information
Visual
TOMSHOO Resistance Bands 5 Resistance Bands + 1...
Description
TOMSHOO Resistance Bands 5 Resistance Bands + 1...
Our rating
4/5
Current price
46,99 €
Click for more information
Visual
GJELEMENTS Elastic Bands for Bodybuilding - Set of Elastic Bands for...
Description
GJELEMENTS Elastic Bands for Bodybuilding - Set of Elastic Bands for...
Our rating
5/5
Current price
49,99 €
Click for more information

Conclusion on this pushing exercise

Sometimes we complicate our lives to find what we are going to do during the next session. Well, thrusters or pushups are a perfect all-around strength training exercise for men or women looking to lose fat while building muscle.

It is both full body and toned. You can also use it for HIIT Tabata interval training. A short session of 10 to 15 minutes can be enough to burn a lot of calories. Try it, let me know!

Has this bodybuilding exercise for women and men convinced you? Tell me below in the comment box.

If you want a complete bodybuilding program with little equipment at a low price to develop your muscle mass quickly, click on the button below.

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Last updated on 4.11.2022 / Affiliate links / Some images are from the Amazon Product Advertising API

ALSO READ:  6 bodyweight exercises without equipment
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