This workout uses only dumbbells to dry and define your entire body –

You already know that you don’t need to pay a gym membership to work out, right? With some accessories – and guidance from a physical education professional – you can, yes, exercise anywhere. Even in the living room! the personal trainer Jonathan Santosfrom Belo Horizonte, responsible for training the influencer juju norremosecreated a circuit for work the body all with just a few exercises – and just two dumbbells!

“This is an integrated workout that works several muscles at the same time. In addition, it is short-lived, but the caloric expenditure is high, which makes it perfect for those with little time”, explains Jonathan. Ready for sweat the top wherever you want?

The train

Perform each exercise for 30 seconds and then rest 30 seconds. Do the complete circuit four times, with a one-minute rest after completing each cycle.

1. Sumo squats

Sumo Squats from on Vimeo.

Standing, abs contracted, legs wide apart and knees semiflexed. Keep your knees and feet pointed out. Hold a weight in each hand with your arms extended in front of your body. Project the hips back a little. Squat down, slowly lowering your torso until your knees form a 90 degree angle.°, and come back without fully extending them. Don’t let your knees go beyond your toes.

2. Bent-over row

Supine Bent Over Row from on Vimeo.

Position your feet waist-width apart and hold the dumbbells with your palms facing forward and arms extended. Lean your torso and keep your hips back. Pull the dumbbells until they reach your abdomen, bending your elbows.

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3. Alternating lunge with development

Alternate sinking with development from on Vimeo.

Stand with the dumbbells resting on your shoulders. Step one foot back and bend both knees. Then, return to the starting position by raising the dumbbells above your head. Now, perform the lunge with the other leg and raise the dumbbells overhead again as you return.

4. Crucifix (with hip lift)

Crucifix (with hip lift) from on Vimeo.

Lie down with your stomach up and keep your hips elevated. Place your hands above your chest, with your arms semi-flexed. Now move them sideways until they almost touch the ground.

5. Abdominal crunch with pullover

Abdominal Sus with Pullover from on Vimeo.

Lie down with your stomach facing the ceiling and hold the dumbbells above your chest. Lower your arms with the dumbbells towards the floor, behind your head, without letting go of your lower back. Return to the starting position and perform the abdominal movement, lifting your shoulders and upper back off the floor.

6. Alternating oblique sit-ups in balance

Balanced Alternate Oblique Crunches from on Vimeo.

Sitting on the floor, hold a dumbbell in front of your chest with both hands. Lean your body back a little and raise your legs, keeping only your butt against the floor. Rotate trunk from side to side in a controlled manner