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Go From Scrawny Ass To Fit AF With These 4 Moves
Time to unleash your inner beast
by Ria Esguerra | Jan 7, 2018
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It’s never too early to get with the program and start building your shirtless selfie-worthy LaBoracay bod. If you don’t have a bae to impress, just you wait. Incorporate or add these moves into your regular workout (like this fat-burning Tabata program) and you’re sure to get some ladies chasing after you in no time.

For these, you’ll need a set of dumbbells that aren’t too light, but not too heavy either. Go for weights that you can comfortably handle for at least 7 reps before feeling the fatigue set in, says Coach David Victorio, ACE-CPT, ACE-FNS of 360 Fitness Plus Alabang.


THE MOVES

Perform 3 sets of "8 to 12" reps for each. As your muscles develop and your body becomes used to the load, increase the weight of the dumbbells to maximize your gains.

Bent-over rows

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Get: Bigger biceps and a better back

Do it: From a standing position, lower your body slightly with your knees flexed and bend forward at the hips while holding a pair of dumbbells at arm's length by your thighs. Pull the dumbbells up to your sides, then lower to return to your starting position. That’s one rep. Keep your back straight at all times and your torso almost parallel to the floor. Your elbows should go past your body every time you pull the dumbbells up.

Overhead presses

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Get: Strong, sturdy shoulders and triceps that can rival Captain America’s

Do it: Stand upright with your legs shoulder-width apart and hold the dumbbells above your shoulders before raising them upwards to fully extend your arms. Then slowly bring them back down to your shoulders. That’s one rep.

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Reverse lunges

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Get: Thunder quads and a butt of steel

Do it: Hold a single dumbbell at either end with both hands in front of your chest, then proceed with a reverse lunge. Repeat with the other leg. That’s one rep. Keep your core engaged and your back straight as you lower your torso to the ground and stand back up.

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Deadlifts

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Get: Superman’s hamstrings and butt

Do it: Bend at your knees and hips while bracing your core at all times. Hold a dumbbell in each hand in front of you with your arms fully extended, then power through with your legs to lift your torso upright and straighten your body. That’s one rep. Your elbows should not bend at any point throughout the move.

“Dumbbells are a good tool for working out because they are convenient," Victorio explains. "You don’t need a huge space to use them unlike barbells, and you can perform a wide variety of exercises using a single dumbbell compared to a kettlebell.” 

But that is not to say that dumbbells are the best type of weight, he clarifies. “Each of them have their own use for a specific purpose. Barbells, for example, are better for those who are working on their maximum strength because you can go heavier with them than with dumbbells. Kettlebells, on the other hand, are more functional tools because of the complexity of the movements you can do with them. Bodyweight exercises are advisable for beginners,”

He adds: “All of these tools won’t mean a thing if you don’t have the will to begin, so get your ass off your couch and start moving.”


Shot on location at 360 Fitness Plus Alabang
GIFs by Dan Aragon

 

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