Losing weight does not have to be a mammoth task. Personal trainer Eric Bugera put together a workout so beneficial it only has to be done once per week.
Hauling yourself to the gym five times a week can feel scary and unsustainable.
With this workout, slimmers can pick a day that suits them best.
It is also easy to complete at home, and only requires one piece of equipment – dumbbells.
The workout is pretty extensive, according to the expert, so it may be beneficial to consult with your doctor if this may be an issue.
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Incline dumbbell press: Three sets of six to eight reps
Muscles used: Chest, shoulders, triceps
Equipment needed: Two dumbbells
Eric recommended this workout as it is a “great compound exercise”, meaning that it targets more than one muscle group at a time.
He explained: “To do this exercise, set up a workout bench to about 30 or 45 degrees and sit down holding the dumbbells upright on each of your thighs.
“Lay down and hold the dumbbells shoulder-width apart over your chest with a slight bend in your elbows.
“Slowly control the weights down to your chest and extend your elbows to bring the weights back up to the top to perform a full rep.”
DON’T MISS
Dumbbell overhead press: Three sets of six to eight reps
Muscles used: Shoulders, triceps, upper back, upper chest, abs
Equipment needed: Two dumbbells
This one works “a plethora of muscles”, according to the personal trainer.
“To perform the overhead press, safely bend down and pick up a pair of dumbbells, one in each hand.
“Bend your elbows so that you are bringing the weights up to your body and tuck your elbows into your body with your palms facing each other holding the dumbbells.
“Push the weights up so they are above your head and then control these down to the starting position for a full rep.”
Dumbbell deadlift: Three sets of eight to 10 reps
Muscles used: Bum, legs, lower back, calves
Equipment needed: Two dumbbells
The deadlift can be an “intimidating” exercise, but using dumbbells rather than a barbell can make things simpler.
To perform the final exercise of the one day a week workout, Eric said: “To perform the dumbbell deadlift, hold a dumbbell in each hand with your legs slightly wider than shoulder-width apart.
“While keeping your hips back and chest up, bend your knees with your back flat and lower the dumbbells over your shins stopping just before touching the floor.
“Return to a standing position, making sure to squeeze your glutes throughout the movement for a full rep.”
Eric Bugera is a personal trainer from Barbend.