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If you are looking for a better night’s sleep and you want to try exercise to help, a quick 15-minute workout might be all you need. You do not need any fancy equipment either. All you need is a single CanDo® Dumbbell and possibly a bench. Below we have detailed the exercises involved in this workout.
Goblet Squat
Goblet Squats are great leg exercises that really strengthen your quads. To begin, pick up the CanDo® Dumbbell that is right for you and stand with your feet shoulder-width apart. Hold the CanDo® Dumbbell vertically in front of your chest with both of your hands cupping the head of the dumbbell. Then, sit your hips back and squat as low as you can. Make sure you are keeping your chest up and your core tight. Press through your heels to return to start to complete the rep. Do these 14 more times or go for about 3 to 5 minutes.
Single-arm Bent-over Row
Bent-over Rows are great for strengthening your back muscles. By doing this exercise one arm at a time you are focusing more on the exercise. To begin, place your left knee and hand on a bench. Then, pick up your CanDo® Dumbbell and hold it in your right hand at arm’s length. Next, pull the CanDo® Dumbbell up to your rib cage and then lower it back to your starting position to complete the rep. Do these 9 more times and then do the same thing on your left side to complete the rep. Practice this exercise for about 3 to 5 minutes.
Dumbbell Swing
The dumbbell swing is a compound movement which works on several muscle groups all in one swing. By doing this exercise you are strengthening your quadriceps, hamstrings, chest, trapezius, shoulders, as well as your abdominals. To begin, pick up your CanDo® Dumbbell and hold it with both hands by using an overhand grip. Next, stand with your feet hip-width apart. Then, push your hips back with your knees slightly bent and lower your chest to bring the CanDo® Dumbbell between your legs. Push your hips forward and swing the dumbbell up to shoulder height. Make sure you are keeping your core tight. Finally, reverse your movement by swinging the weight back between your legs to complete the rep. Do these 14 more times or go for about 3 to 5 minutes.
You should practice this whole routine without stopping giving yourself 5 minutes per exercise. However, if you are just beginning this workout routine, we recommend stopping between exercises for a quick break, so you do not end up overexerting yourself.
To view our single CanDo® Dumbbells, click here.
If you need a Flat Bench, click here.
Article written by William Graves.