ABS WORKOUT

Incorporating exercise into my daily routine is a priority for me. After transitioning from the gym to home workouts and long walks with my dog in the park a few years ago, I have found it challenging to discover a brief routine that effectively engages my muscles without requiring a significant time commitment.

My preference is to find a workout session that utilizes my adjustable dumbbells, as they are the primary equipment I have at home, along with a kettlebell. I am willing to make adjustments to the weight between exercises to ensure that I am effectively targeting my muscles while maintaining proper form.

Recently, I stumbled upon a concise resistance training regimen created by personal trainer Chris Heria. Consisting of 8 exercises, each lasting approximately a minute, this routine allows for three complete rounds in just 25 minutes. Intrigued by its efficiency, I decided to give it a try with my weights.As Heria elucidates, this workout routine is suitable for individuals at all experience levels, allowing for adjustment of intensity through methods such as increasing repetitions, using heavier weights, or minimizing rest periods between exercises. Additionally, comprehensive demonstrations are provided for each move, enabling the refinement of form prior to commencing the routine.The session commences with a brief warm-up consisting of 15 push-ups, which serve as an effective full-body exercise, engaging muscles in both the upper and lower body, as well as activating the core muscles around the stomach.

Following the warm-up, the 8-move workout begins with dumbbell goblet squats and concludes with overhead triceps presses. Each exercise is trained for a duration of 45 seconds, followed by a 15-second break before proceeding to the next move. The circuit is aimed to be repeated three times.

1. YOU ARE NOT OBLIGATED TO ADHERE STRICTLY TO THE REP TARGET

Despite being advertised as suitable for beginners, Heria's routine begins with a set of 25 goblet squats. Even for someone who exercises regularly, this is a significant target, and by the end of the first round, my legs were beginning to feel the burn.

By the third circuit, I reduced the goblet squats to 20 and trimmed several reps from the other exercises. In the past, I might have considered this a failure, but it is more important to perform fewer reps with proper form than risk injury due to compromised technique. Even with these modifications, the workout proved to be effective.

2. The Importance of Form

I have a particular fondness for yoga, and through this practice, I've gained insight into how subtle adjustments to my posture can significantly impact a pose. This concept also holds true for strength training workouts, underscoring the importance of being mindful of one's form during each repetition.

At times, I've noticed my back arching during hammer curls, serving as a valuable reminder to maintain a flat back and engage my core. Additionally, during the rear delt flyes, Heria emphasizes the necessity of squeezing the muscles around the shoulders to ensure proper muscle engagement.

3. I STILL FIND IT CHALLENGING TO ENJOY SIT-UPS

I have a medical condition impacting my blood pressure, and enhancing my core strength is one of the most effective ways to address it. Additionally, the core serves as a vital link between the upper and lower body, contributing to improved balance and posture. Despite these benefits, I struggle to fully embrace certain traditional core exercises such as sit-ups and crunches. Heria incorporates a sit-up variation (chair sit-ups) to maintain engagement, yet upon completing the first set of 30 reps, the prospect of two additional sets didn't hold much appeal.For individuals with a preference for sit-ups, this exercise is an excellent choice. However, those who favor alternative workouts, such as the dumbbell abs moves, can achieve equally effective results with fewer repetitions.

4. IT SET MY HEART POUNDING

Pacing for just 15 seconds doesn't allow for much rest. After taking a few deep breaths, it's time to commence with the next exercise. If additional rest is required, simply pause the workout. However, maintaining the intensity serves to elevate your heart rate and expend energy, even during brief sessions.High-Intensity Resistance Training (HIRT) is a exercise method focused on muscle-building moves, similar to High-Intensity Interval Training (HIIT) but with an emphasis on resistance rather than cardio. It effectively works the muscles and provides a cardiovascular boost. After completing three rounds, I needed a few minutes to catch my breath and bring my heart rate back to normal levels. I appreciate using HIRT as it allows me to efficiently fit a workout into a busy day and still achieve results.