Restrictions due to Covid-19 and study/work from home have made the weekdays extremely stressful. In such a case, an intense workout is what we need to beat the anxiety and channelise energy towards improving physical and mental health.
So, if you are looking to beat the stress, sweat it out and kickstart your week on a high power note, then look no further as celebrity fitness trainer Yasmin Karachiwala is here to help you out.
Recently, she took to Instagram to share a video tutorial, captioned “here’s how to sweat your way into a power-packed week with me!” In the video, you can see her recommending an intense leg with a dumbbell workout.
Yasmin pumped up her followers by asking them to jump-start their week with a quick leg workout with dumbbells. She said, “getting on with the ‘Sweat Sesh’ always gives me a boost of energy even if it’s a 5-minute routine!”
Check out her post here:
In the form of a picture in picture in mode, her video also has a modified version of these exercises in case you need to scale down the intensity. She suggested doing these exercises for a minute each and repeat for another round or two if you want to level it up:
1. Frog squat with dumbbells
With a dumbbell in each hand, Yasmin starts off by standing with a slight bend in her knees and feet in a wide stance. Keeping her head up and back straight, she pushes through the heels to return to an upright position. Her arms fully extended, holding the dumbbell between her legs, Yasmin then squats down and lowers the dumbbell towards the floor. She then comes back to the starting position to repeat the movement.
In the modified version of the exercise, Yasmin performs a ‘sumo squat plus deadlift.’ Yasmin starts by holding a dumbbell in both hands and placing it right in front of her chest. She then takes a wide stance, pushes her hips back and squats. For the next part, she takes a dumbbell in each hand; back straight and then bends down with a straight spine and knees towards the ground.
2. Squat jack and side punch
Yasmin performs a jumping jack with a dumbbell in each hand and pushes her hips back to squat. After returning back to the starting position, she air punches with her right hand and then repeats the movement to punch with the left hand.
In the modified version called ‘squat and punch’, Yasmin squats with a wide stance and then air punches with dumbbells in her hands.
3. Dumbbell swing and heel lift
Interlocking the dumbbell in both hands, Yasmin squats and swings the dumbbell downwards, swinging it back up when returning to the starting position, lifting her heels slightly.
‘Dumbbell swing’ is the modified exercise in which Yasmin does not lift her heels when coming back to the starting position.
4. Curtsy lunge pulse
With a dumbbell in each hand, Yasmin steps her left leg behind her, towards the right side so that the thighs cross, she bends both the knees as if she is curtsying. She then performs a lunge using the pulsating squat technique.
In the modified exercise, she performs an ‘alternative reverse lunge’. With a dumbbell in each hand, she first takes her left leg behind to perform the lunge and then repeats the movement with the right leg.
5. Dumbbell criss-cross squat
Yasmin starts off with a squat, having a dumbbell in each hand. She then does 2 counts of scissor jumps and extends her arms to the side while performing the jump. She crosses her left leg behind her right one in the first scissor jump and repeats the same for the right leg.
The modified exercise is ‘squat tap’, in which Yasmin does not cross her legs while performing a scissor jump. Instead, she taps her left leg to her right one and repeats the same for the right leg, while keeping the dumbbells in front of her chest.
Yasmin informed her followers to check out her YouTube page to workout along with her. So ladies, get ready to sweat it out with this intense legs with a dumbbell workout!
Track your Menstrual health using
Healthshots Period tracker