Performing your entire workout in a standing position makes a huge difference in the amount of impact your body experiences.
Doing moves like push-ups and planks, moving down to the floor, or jumping movements like burpees add extra impact to your joints. These are all great exercises, but you can also build strength while standing.
This 20-minute workout from fitness trainer fitbymik is a great example of a standing workout that works all of your body’s major muscle groups. It’s intense, but because you don’t have to land on the floor to exercise, it’s a relatively low-impact session – a great option, especially for those looking to protect their wrists.
For this workout, you’ll need dumbbells; Mikala recommends a moderate weight of 10 pounds. However, if you have more than one set of dumbbells on hand, or even better, a single, adjustable dumbbell, that’s even better. This is because some movements, like squats, are better with heavier weights, while others, like overhead presses, are best done with lighter weights.
Watch fitbymik’s 20-minute dumbbell workout
You can watch Mikala demonstrate the entire workout above, including the warm-up and cool-down, both of which are worth doing to reduce the risk of sore muscles the next day.
Each exercise in the workout is done for 45 seconds, followed by a 15-second break, during which Mikala gives you information about the next move you’ll make, but you don’t have to go all out and do each exercise at top speed.
Controlled movements are best used to get the most out of each movement by targeting the right muscles, and long sets will have you feeling the burn by the time you take your next break.
This workout is packed with compound exercises that target multiple muscle groups, like deadlifts and squats, and isolation exercises, like bicep curls. The exercises are fast-paced and no part of the body moves, so the muscles targeted change with each exercise.
This session is perfect for all fitness levels and is a great beginner dumbbell workout, using light weights to help you get used to the form of exercises like the deadlift. If you’re looking for a more challenging session, then this full body dumbbell workout is for you.
You don’t need any equipment to work out, other than dumbbells, but a good yoga mat will protect your floor from sweat, protect your dumbbells when you set them down between exercises, and give you a good grip when doing exercises like side and backward lunges.
