BY EBENEZER SAMUEL, C.S.C.S.
You’ve trained hard and pushed yourself throughout all of 2024 (especially if you’ve followed all our SMRTFT workouts). But how exactly do you navigate the final weeks of the year, when the mind is overwhelmed with work and holiday thoughts and the body just might be nearing its limits?
Answer: You cut back while still training hard. Focus less on making gains for the next few weeks and more on maintaining qualities and hitting key muscle groups. That’s what you’ll do in this 8-minute (yes, really) dumbbell workout. You can work through this circuit daily (or even twice a day) for a solid sweat that hits all major muscle groups. Just set a timer for 8 minutes, then complete the circuit as many times as possible, resting only as needed.
ELEVATED PLANK PAUSED ROW
Set up in pushup position, one forearm on a box, bench, or chair, the other gripping a dumbbell. Row the bell to your hip, then hold for one second; lower. Do 10 reps per side.
HALF-FULL PUSHUP
Place your hands on dumbbells for this one, easing the position for your wrists. Lower your chest to within an inch of the ground, then drive halfway up. Lower back down, then drive back to the start. Do 12 reps.
REVERSE LUNGE
Stand with the dumbbells held at your sides, then do alternating reverse lunges. Focus on touching your back knee to the ground on every single rep, then standing explosively. Do 10 reps per side.
HALF-FULL ROMANIAN DEADLIFT
Hold dumbbells at your sides, then push your butt back and lower until you feel your hamstrings tighten. Drive up halfway, then lower again; drive all the way back to standing. Do 10 reps.