Posted by: Shawn
It might sound crazy that only 5 minutes of hard training can get results but the truth is that it can be extremely effective depending on your objective. If you are reading this the chances that you are a bodybuilder or someone who trains with weights on a regular basis is very good.
Sport science research now shows that if you combine dumbbells together with resistance bands it can increase your lower-body strength 3 times faster and upper-body strength 2 times faster than just dumbbells alone. So we have included a combination of the two with an explanation.
We will briefly list the kind of movements that can be included to create a very effective 5 minute workout. Obviously no heavy weights will be used as you will be doing the various movements based on time and not on reps completed. For example doing squats for 60 seconds would need about 60% of your 1RM to do reps without stopping for 60 seconds.
If you are super-fit and looking for a great way to warm up then you could do this 5 minute workout to get yourself going but it is tough even for the super-fit as you will see. The movements should all flow into each other without stopping so that when 60 seconds is reached the movement is changed.
1. Push-up rows 8 to 12 reps lifting each elbow. Minutes 0:00-1:00
Start with a modified push-up knees on floor then place a D/B in both your hands on floor directly under shoulders, the resistance band should be across your upper back and you are holding one end of the band attached to each D/B. Perform one full push-up holding hands on the dumbbells, then pull only the left elbow to the ceiling bringing the D/B to the ribs and repeat on right side.
2. Lateral lunge with a side raise 8 to 12 reps each side. Minutes 1:00-2:00
Stand with feet wider than shoulder-width apart and anchor one end of the resistance band under your right foot. While holding the other end with the D/B in your right hand you then bend your right knee, shifting your weight to right leg. You then raise your right arm out parallel to floor, with elbow slightly bent.
3. Squat with Biceps Curl 8 to 12 reps each side. Minutes 2:00-3:00
Stand on the center of your resistance band with both feet wider than shoulder-width, while holding a D/B at the end of the band on each hand. Keeping your elbows close to your sides you then curl the dumbbells toward shoulders and lower the dumbbells as you squat.
4. Stationary lunge with triceps kickbacks 4 to 6 reps each side. Minutes 3:00-4:00
Stand in a lunge position with right foot back with the resistance band under your left foot. While holding a band end attached to a dumbbell in each hand, you then extend your arms behind you while lifting your chest.
5. Reverse lunge with front raise 8 to 12 reps then switch sides. Minutes 4:00-5:00
Standing with your feet together with one end of the resistance band under your right foot, you are also holding the other end of the resistance band attached to a dumbbell in your left hand. Place your right hand on your hip and step your left foot behind you while bending both knees 90 degrees, you then simultaneously, raise your left arm forward to shoulder height, lower and repeat.