We all know that everything in life worth achieving takes time, but usually we don't always want to wait! We want to see that booty perk up, the abs to show a six pack, and shed 20 pounds in one week. Unfortunately, there is no such thing one can do to get results fast, even plastic surgery takes months to look "good" and well it also has a lot of risks and scars :(.
Ok well now that I just depressed myself there a little bit, the reality of the situation is the time it takes to transform your body is precious. You'll always remember and appreciate the work you put in because it will make you a better person, and a beast at achieving what you want.
Here are five of the exercises that help me see results faster when done correctly and consistently:
Dumbbell Squats With Shoulder Press
Burrrrnnnn thats what happens every single time I use dumbbells when I squat. Even the lightest weight feels so much more intense, and I can really feel the area I am trying to activate. What I believe makes this move so good is that you can tell after a few workouts that you can add more weights or add repetitions. Which means... you are killing it!
Try It
Stand with your feet shoulder-width apart with whatever pound weights you feel challenged but not too extreme. Squat down as if sitting on a chair. Keep your weight on your heels. Always squeeze your bum on the way up, and bring the weights straight up.
3 Sets Of 15 Reps. Increase Weight As You Get Stronger.
Tricep Dips With Dumbbells
This might be the hardest one for me to do without screaming out a few curse words. The burn is insane, but remember the burn is your friend... all its telling you is that your body is reacting. The burn by the way is lactic acid your body produces to let you know your muscles are being challenged which is exactly what we are trying to do!
Try It
Start with feet flat on the floor, hands behind hips fingers pointing forward, knees slightly bent. Gripping from the dumbells lift hips off the floor, slowly bend elbows as fas as possible and then squeeze your triceps to straighten arms lifting your body up.
This move can be done in different variations, depending on your fitness level, and available equipment.
3 Sets of 10 reps.
Seated Russian Twist
This is probably one of my favorite ab exercises, if done correctly you feel the burn within seconds. Adding the weight makes this move so much more challenging but oh so worth it.
Try It
Only one dumbbell is needed for this move, sit on the ground with your knees bent and legs in front of you. Lean back as far as you can without rounding your spine, it is really important that your back is straight. Start twisting to either side, twist slowly bringing the weight to that side. Inhale when you are back to the center and then rotate to the other side, that equals one repetition.
3 Sets Of 15 Reps.
Rotating Plank With Dumbbells
As if planks were not hard enough to do without shaking and begging for the seconds to fly by, adding a twist and weights makes this a real killer... A fat killer ;) Ok so why should you add the twist to this move you ask. The twist is key at targeting those really hard to get rid of love handles. Enough said!
Try It
Start with a regular plank position but with dumbbells in each hand, feet a little wider than hip distance. Lift your right hand towards the ceiling twisting through your torso. Go slow with controlled moves, mind your posture. Bring your right hand to original position and lift the left hand.
3 Sets Of 10-15 Reps.
Sumo Squat With Shoulder Press
This workout is one of my favorites, it works out every muscle in your body and even helps improve your posture. When I'm feeling a little extra I even add a calf raise to make sure those are getting nice and toned!
Try It
Grab your dumbbells at arms length in front of you, with your feet wider than shoulders. Slowly start to lower your body, bending at the knees, the dumbbell should almost touch the floor. Stand up to the starting position and when knees are locked press the weights directly overhead.
3 Sets Of 10 reps.
Watch the video here to see all the moves in action. Also, make sure to do some cool down/stretch work (not included in the video.)
Seated Russian Twist
This is probably one of my favorite ab exercises, if done correctly you feel the burn within seconds. Adding the weight makes this move so much more challenging but oh so worth it.
Try It
Only one dumbbell is needed for this move, sit on the ground with your knees bent and legs in front of you. Lean back as far as you can without rounding your spine, it is really important that your back is straight. Start twisting to either side, twist slowly bringing the weight to that side. Inhale when you are back to the center and then rotate to the other side, that equals one repetition.
3 Sets Of 15 Reps.
Rotating Plank With Dumbbells
As if planks were not hard enough to do without shaking and begging for the seconds to fly by, adding a twist and weights makes this a real killer... A fat killer ;) Ok so why should you add the twist to this move you ask. The twist is key at targeting those really hard to get rid of love handles. Enough said!
Try It
Start with a regular plank position but with dumbbells in each hand, feet a little wider than hip distance. Lift your right hand towards the ceiling twisting through your torso. Go slow with controlled moves, mind your posture. Bring your right hand to original position and lift the left hand.
3 Sets Of 10-15 Reps.
Sumo Squat With Shoulder Press
This workout is one of my favorites, it works out every muscle in your body and even helps improve your posture. When I'm feeling a little extra I even add a calf raise to make sure those are getting nice and toned!
Try It
Grab your dumbbells at arms length in front of you, with your feet wider than shoulders. Slowly start to lower your body, bending at the knees, the dumbbell should almost touch the floor. Stand up to the starting position and when knees are locked press the weights directly overhead.
3 Sets Of 10 reps.
Watch the video here to see all the moves in action. Also, make sure to do some cool down/stretch work (not included in the video.)
