June 29, 2026
29 Jun 2026 · 1 min
0:51
A 10-round dumbbell circuit: 10 squats, 10 torso rotations per side, then 50 pogo-twists. One minute rest between rounds. Fast, explosive movements with strong core work.
A 10-round dumbbell circuit: 10 squats, 10 torso rotations per side, then 50 pogo-twists. One minute rest between rounds. Fast, explosive movements with strong core work.
So you want that lean athletic physique and you want to get shredded at home? You got to stop training like a bodybuilder. All you need is a pair of dumbbells. Let me show you how. We're going to start with 10 reps of squat, and then we're going to drop one of the weights, and we got 10 rotations on each side, trying to get as far as we can, working that T-spine and that core. 10 reps on each side of those. Then we drop both weights and we go into a pogo twist, 50 reps total. That's one round. You have 10 rounds with 1 minute rest in between each one. How fast can you do the reps of twisting and the squats? You wanna be explosive, fast, and build a strong core. Now if you wanna learn how to get results like this in 20 minutes a day at home, comment the word holistic and I'll send you my 21-day fat loss and body transformation roadmap.
