You only need 6 moves, 2 dumbbells and 30 minutes to build a stronger core and full-body muscle
Grab a set of the best adjustable dumbbells (these are expensive, but flexible and make a great home workout companion) and roll out a yoga mat, then you're ready to take on this session from YouTube fitness duo Juice & Toya.
There are just six exercises in total. You'll repeat the round three times, adding more weight into the mix each time The first round, it's body weight only. Then, one dumbbell, before ending the third round with two weights.
If you're not sure which load to lift initially, Toya uses 5 and 10lbs dumbbells for the routine, while Juice works out with 10 and 15lbs. You'll train for 25 seconds, take a 15-second break, then start the next exercise.
As there's not a long break between move (15 seconds), adjustable 'bells mean you can quickly switch loads before the next one begins, and you can gradually increase the weight as you get stronger over time, in line with the progressive overload technique.
I always love Juice & Toya's workouts because they're effective, easy to follow and the pair demonstration different versions of the same move (standard and with modifications). However, for this one, there are no modifications.
Instead, as Toya explains at the start, if you need to adjust the intensity of the exercise, either lower the load you're lifting or switch to using your body weight alone. There's a common myth that dropping weights is a 'failure', but it definitely isn't.
Get instant access to breaking news, the hottest reviews, great deals and helpful tips.
As someone that's trained with weights for years, the worst mistake I made when first starting out was to lift too heavy. This meant I arched my lower back (hello, back pain) and I didn't focus on my form enough, so I wasn't getting much from the moves either.
So, don't do what I did; if you need to drop the weight that's absolutely okay. You want to stick to the correct form to get the muscle-building effects of the routine. Plus, as it's arranged as a high-intensity resistance training workout, there are other benefits too.
Working your muscles hard in quick bursts and keep breaks to a minimum increases your heart rate, so you burn more energy than during an equivalent steady-paced routine. And, over time, this can increase your metabolism as well.
So, you end up with a muscle-building, core-strengthening, fat-burning, metabolism-boosting workout you can do in less time than it takes to watch an episode of your favorite TV show — and you only need two dumbbells to get started.
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Buzz Feed
10 hours ago
- Buzz Feed
52 Amazing Finds That'll Become Your Favorites
A portable handheld fan that's also a power bank *and* flashlight. Whip can out this while standing in a sticky hot space and you'll start getting envious dirty looks! (Trust me, it happens to me quite often. I'm never without this!) Plus, a Dreo oscillating tower fan that'll fit in all kinds of compact spaces where it can work its magic with six speeds — minus the distracting racket of other tower fans. Nivea skin-firming gel cream to help firm up loose skin and skin texture (think post–weight loss and post-partum) with Q10, an ingredient you'll likely start hearing a LOT more about soon. Reviewers say it's great for the face and stomach, but is also quite transformative for necks and thighs. McCormick's Potato Topping Seasoning in case you need a cheap thrill for your we-have-food-at-home roasted potatoes, so you won't be tempted to order Domino's once again this week. It's a delish blend of salt, garlic, asiago cheese, sugar, butter, and onion. What a way to doctor up on responsible adult dinner! Gold Bond's firming neck and chest cream will help *gently* hydrate, exfoliate, and tighten the skin that's more sensitive than the rest of your body but less sensitive than the skin on your face. This makes for a lovely, quite effective in-between formula packed with aloe, salicylic acid, and jojoba oil in a formula that reviewers say works just as well as much pricier creams. A 2-in-1 nausea relief inhaler you can even slip into your (too small) jeans front pocket to have on hand when you're feeling a little rough. Reviewers say it helps with random nausea, motion sickness, morning sickness, and just feeling quite a bit icky. Simply inhale it or rub it on the tip of your nose to enjoy the "I'm feeling better" benefits. THE Sol de Janeiro Cheirosa 39 Hair & Body Perfume Mist that'll be worth snagging now that it's back for a spell (which is great news for the reviewers who've been hoarding previously bought bottles). The mouthwatering coconut cream and tropical orchid scent might just inspire you to queue up a YouTube playlist of Carmen Miranda bops, the legendary Brazilian performer who inspired the scent! A cheap but incredibly effective instant foot-peeling spray in case your at-home pedis aren't quite hitting or you can't make it to the salon before you wanna wear sandals. It'll painlessly remove dead skin and help moisturize cracked heels so you won't have to put off slipping your old dogs into your trusty Birks for the season. A *rocking* camping chair in a fun color combo so you'll 1) have a comfy place to sit for a spell and 2) help you differentiate your seat in a sea of boring neutral camping chairs. A tinted lip balm you'd SWEAR is Clinique's $25 "Almost Lipstick" Black Honey due to the lovely, sophisticated hue it'll turn your lips. This is great for people who 1) always want a little lip color, 2) hate a sticky feel, and 3) love a bargain. Bioclean, a hard water stain remover if you're tired at looking at all the streaks and soap scum on your shower doors, fixtures, grout, and basically everywhere else in your bathroom. One reviewer swears that you should "Buy a lifetime supply immediately." Kojic Acid Dark Spot Remover Soap can lighten darkened skin areas (without feeling like you've lost several layers of skin) thanks to a formula of hyaluronic acid, vitamin E, shea butter, and Castile olive oil. Time to give this a go for that dark spot on your cheek that never quite seems to get completely masked by your makeup. (It's also great for areas that see less daylight, like armpits, inner thighs, and along your bikini line.) Hanes Ultimate ankle socks can pass the comfort test for fans of Aritzia's TNA line. Yes, we're at that age where socks can be luxurious. Mise En Scene Perfect Serum, a K-beauty product that's probably come across your radar for its stunning before and after results *and* lower price tag than a comparable $46 Gisou hair oil. With this, you can lock down a cheap(er) but transformative hair oil that will soften the blow of putting off having your split ends snipped off for a few more months. An airplane seat back organizer because those seat back pockets are NEVER as big as you need them to be. With this you can actually store your snacks, water bottle, and so much more without having to get up and get stuff out of the overhead throughout your flight. A colorful tree swing that everyone will enjoy because it has a weight capacity of 900 pounds. You're going to be da belle of da ball once you hang this up in your backyard! (Oh, and you can put it inside come cold weather.) Lottabody's Coconut Oil Foaming Curl Mousse to help your curls, waves, or straight locks get a little more definition and a lot less frizz. Get ready for a queue of folks to ask you, "Why don't you wear your hair curly more often?!" An inflatable couch you can use the next time you need some more outdoor seating stat but want to LOUNGE. Reviewers tote it to the beach, park, music festivals, and even camping. So you'll get LOTS of mileage out of this aside from your backyard! An instant stain and mildew remover to revamp all sorts of outdoor surfaces like siding, patio furniture, and boats BUT it'll also come in handy inside on surfaces like shower surrounds that seem like they're too far gone. Catrice "Instant Awake" Under Eye Brightener for a quick, easy fix that'll conceal and brighten your under-eye dark circles because you don't wanna have to do a full face every single day. This "invisible" coverage oft gets compared to the $33 Becca version. A set of reusable microfiber mop pads (that'll work with the Swiffer you already own) because WOW those disposable ones seem to disappear like magic in your home. No more running out in your time of need. A mini sprinkler pad to help the fam cool off and get some water time without having to dump out a kiddie pool's worth of water once the fun has wrapped. Venus Visage Teeth Whitening Pens you can easily apply and let sit a minute or two to dry. Buh-bye annoying strips and coffee stains. A "Soft" perfume rollerball that's definitely made an appearance or five in your FYP scroll. It's only $5 and smells totally delightful (it gets compared to sweet treats like waffle cones). BUT! That's not the only reason to love it. It reminds reviewers of the $65 bottle of Pink Sugar 👀 and layers like a dream. Essence's Drop of Sunshine Bronzing Drops that'll help you fake that you spent the weekend taking in the sunshine instead of sick and holed up on your couch catching up on all the horror movies you've been meaning to watch. And at $33 cheaper than the Drunk Elephant version, you might just go ahead and invest in a second or third bottle now. Reviewers say it's super hydrating and buildable! Essence's Lash Princess mascara makes for a super dramatic before and after with a few mere swipes. Plus, there's the "Eh, might as well add to cart" price that can't be beat! A set of ~flexible~ limited-edition watercolor design Band-Aids will help your bumps and scrapes look a little more painterly. Forget trying to color-match your bandages. Turn yourself into a walking art gallery! An outdoor fan just begging to be mounted in the corner of your porch to keep a breeze going because even if your porch has ceiling fans, sometimes that isn't enough in mid-July. Also, circulating air will decrease the number of bugs that bother you. A hook and ring game can even work in even tiny outdoor spaces. Every backyard needs some kind of game element! You'll def be able to squeeze in this one. Good Molecules Yerba Mate Wake Up Eye Gel for some stunning results that reviewers swear compare to $$$ eye creams at minimizing puffiness and swelling thanks to a powerhouse duo of caffeine and hyaluronic acid. A Chuckit! ball launcher that'll help kids (and adults!) throw your dog's ball like a pro. And also tire them both out a bit more without tiring *yourself* out. Talk about an efficient session of catch! A plant-based stainless steel cleaner + a microfiber cleaning cloth to finally help you get rid of all the little paw and fingerprints that seem to magically appear out of thin air on your kitchen appliances. A makeup brush cleanser because you and I both know you're not washing your beauty tools as frequently as you should. (Same.) A set of DEET-free handy mosquito-repelling bracelets in case the thought of putting something else on your skin besides SPF (like smelly bug repellent) sounds like a total nightmare. A sturdy Pikk-It tool with sharp metal teeth that'll un-ensnare tangled hair from your vacuum cleaners, hairbrushes, and even your beloved round brush dryer. Raise your hand if you've ever broken a seam ripper cleaning a vacuum cleaner. (Meee.) An Elizavecca hair treatment can give you "rich girl hair" thanks to its collagen and ceramide 3 formula. And it'll take just a few minutes of your time, like as little as five minutes post-shampoo. Because time is money, money is power, and power is pizza. (In case you were curious, lots of reviewers say they prefer it over $$$ Olaplex.) A roll of wood grain tape to serve as a "frame" on your bathroom or wall mirror to make your space feel a bit more intentionally designed — even if you inherited a bunch of someone else's design choices. A set of satin pillowcases will look more luxe on your bed than the pillowcases that came with your sheet set. AND (I can vouch) that they'll leave your hair and skin more moisturized than cotton ones. Here's to keeping that blowout looking smoother for longer. A pair of wireless over-the-ear headphones you'd mistake for AirPods Max if you weren't paying close attention thanks to the similar shape and shade options. These beauts are at a small fraction of the price (I swear, that math is easy) with good noise-blocking, 10 hours of play per charge, a built-in mic for calls, and cushy padding so you can put those extra HUNDREDS you're not spending on AirPods Max for a flight to your college roommate's wedding. A clip-on light if you're in love with your patio umbrella and don't wanna shell out for a whole new one that's lit. E.l.f. Soft Glam Foundation for some buildable full coverage without *looking* like you put on a layer or two. (I should know, it's become my go-to!) Its satiny finish leaves you looking all dewy and has garnered some compliments from friends who see me often enough to tell the difference! After all, finding your holy-grail foundation is a JOURNEY. Might as well try the affordable, effective ones first! A lidded charcuterie board to help you prep the perfect spread ahead of time and keep it in the fridge and/or covered before its great reveal. It'll be especially handy when prepping to serve your charcuterie somewhere else because this is built to travel with wells for different elements and a locking lid. A ceiling fan carbon filter can make your breezy BFF work even harder for you. This filter attracts and grabs dust, pollen, smoke, dander, and other allergens as the fan spins. And because it goes on *top* of the blades, only you'll know it's there. A simple mountable cat-grooming brush will help your kitty get some rubs when your hands are all tied up with other tasks. Cordless no-drill Roman shades that'll be a breeze to install. (Reviewers say it took less than 10 minutes!) Renters and homeowners alike love them because you don't have to drill into the wall for installation. A fast-acting refillable plug-in fly trap can cover up to 400 square feet of space to help lure in with a guiding light and ensnare those annoying little bugs that keep flying around you while you're then when you're just trying to enjoy your home-cooked meal. It works on fruit flies, moths, gnats, and regular flies. A set of legging organizing hangers where you can tell the differences between all your black leggings, like the number of pockets or waist height. These seem quite simple but I just pulled all my leggings out of a drawer to use these in my closets, and it's a MUCH better use of space! Some safe-locking magnetic duvet clips in case your decision to invest in a duvet has turned out to be the BANE of your existence but you're not a quitter. You can simply secure this pin to a duvet (that can weigh up to 10 pound) to keep everything in place. Then when it's wash time, you just remove with the included magnetic key. A set of Dash ice cream-making mugs to put less of a dent in your budget than the Ninja Creami in the pursuit of delish, customized soft-serve. You simply freeze your base, add toppings, press the button on the mug, and enjoy after letting the mug work for 20 minutes. A portable 100-inch movie screen that'll also store pretty easily after you've laid the seeds for some nightmares because of your Slasher Summer movie series. A pop-up screened-in room if you love the outdoors way more than the outdoors likes YOU. You can keep this in your car or by your deck door to pop up and sit in for a spell as a barrier against blood-sucking mosquitos and other bugs. Also, it'll make playing with pets or little kids a bit more manageable within this confined-but-not-too-confined space. Lumify Eye Drops beloved by the masses who've tried other redness-reducing eye drops before. Yes, these are a bit pricier than other versions. But reviewers say it's totally worth it! Oh, and don't forget that it's also made to help relieve dry eyes. (Just because you TOOK a red eye doesn't mean that you have to put up with literal red eyes.)
New York Post
11 hours ago
- New York Post
Ambien use not recommended for people with these occupations, according to doctors
Ambien is under scrutiny following recent claims about Joe Biden's use of the popular sleep aid. In an interview with YouTube host Andrew Callaghan that was released Monday, Hunter Biden alleged that the sleeping pills could have contributed to his father's apparent cognitive struggles during the first 2024 presidential debate. 'He's 81 years old. He's tired as s–t. They give him Ambien to be able to sleep,' the former president's son claimed. 'He gets up on stage, and he looks like he's a deer in the headlights. And it feeds into a f–king story that anybody wants to tell.' Amid these claims, some have voiced concerns about the former president's possible use of the drug, which has been linked to memory problems and daytime grogginess. Ambien (generic name zolpidem), a prescription medication for insomnia, is intended only for short-term use, according to GoodRx. Some of the more serious and rare side effects can include hallucinations, 'abnormal thinking and behavior,' and 'possible increased risk of dementia in older adults.' During a Tuesday appearance on 'Fox and Friends,' political reporter and author Salena Zito commented on the president's alleged use of Ambien. 'For the guy who's supposed to answer the 3 a.m. phone calls — it's bewildering,' she said. 'I can't imagine a doctor prescribing that to a president, and I can't imagine that this has been a secret.' 3 Ambien is under scrutiny following recent claims about Joe Biden's use of the popular sleep aid. Getty Images Who should not take Ambien? The medication's prescription information warns of 'potential impairment of activities requiring complete mental alertness,' including operating machinery or driving a motor vehicle, which can last until the day after taking it. The Federal Aviation Administration (FAA) states that pilots and aircrews should not fly within 24 hours of taking a sleep aid. 'All currently available sleep aids, both prescription and OTC, can cause impairment of mental processes and reaction times, even when the individual feels fully awake,' the agency states in its 'Do Not Fly' guidelines. Heavy equipment and machinery operators should also refrain from operating machinery within seven to eight hours — or ideally until the following day — after taking the drug due to delayed cognitive and motor recovery, according to the medication's prescribing info. Commercial truck drivers should adhere to these same cautions. For drivers taking a prescription sleep aid, the Federal Motor Carrier Safety Administration states that a medical examiner will review each medication and request a letter from the prescribing doctor to determine whether the drug will 'adversely affect safe operation' of a commercial motor vehicle. 3 Former President Biden falls on stage during the 2023 United States Air Force Academy Graduation Ceremony at Falcon Stadium, Thursday, June 1, 2023, at the United States Air Force Academy in Colorado Springs, Colo. AP Experts also urge caution for law enforcement, first responders and medical workers in acute healthcare settings due to the risk of slowed reaction time, 'cognitive fog' and errors in judgment. 'I think there may be times when physicians require sleep aids, but not in a way where they could interfere with performance during procedures,' Dr. Marc Siegel, Fox News' senior medical analyst, told Fox News Digital. For military personnel, the Department of Defense (DOD) requires service members to get a minimum of seven hours of sleep per night for 'military readiness.' 3 Hunter Biden alleged that the sleeping pills could have contributed to his father's apparent cognitive struggles during the first 2024 presidential debate. Bloomberg News The DOD has also cautioned about the 'physiological and cognitive negative side effects' of sleep aids. Fox News Digital reached out to Joe Biden's representatives and to Cosette Pharmaceuticals, the current manufacturer of Ambien, for comment.
Fox News
13 hours ago
- Fox News
Ambien use not recommended for people with certain occupations, doctors say
Print Close By Melissa Rudy Published July 24, 2025 Ambien is under scrutiny following recent claims about Joe Biden's use of the popular sleep aid. In an interview with YouTube host Andrew Callaghan that was released Monday, Hunter Biden alleged that the sleeping pills could have contributed to his father's apparent cognitive struggles during the first 2024 presidential debate. "He's 81 years old. He's tired as s---. They give him Ambien to be able to sleep," the former president's son claimed. "He gets up on stage, and he looks like he's a deer in the headlights. And it feeds into a f------ story that anybody wants to tell." AMBIEN UNDER SCRUTINY AMID CLAIMS JOE BIDEN HAD BEEN TAKING SLEEP DRUG Amid these claims, some have voiced concerns about the former president's possible use of the drug, which has been linked to memory problems and daytime grogginess. Ambien (generic name zolpidem), a prescription medication for insomnia, is intended only for short-term use, according to GoodRx. Some of the more serious and rare side effects can include hallucinations, "abnormal thinking and behavior" and "possible increased risk of dementia in older adults." During a Tuesday appearance on "Fox and Friends," political reporter and author Salena Zito commented on the president's alleged use of Ambien. DOCTORS EXPRESS CONCERN ABOUT BIDEN'S APPARENT COGNITIVE ISSUES DURING DEBATE: 'TROUBLING INDICATORS' "For the guy who's supposed to answer the 3 a.m. phone calls — it's bewildering," she said. "I can't imagine a doctor prescribing that to a president, and I can't imagine that this has been a secret." Who should not take Ambien? The medication's prescription information warns of "potential impairment of activities requiring complete mental alertness," including operating machinery or driving a motor vehicle, which can last until the day after taking it. The Federal Aviation Administration (FAA) states that pilots and aircrew should not fly within 24 hours of taking a sleep aid. "For the guy who's supposed to answer the 3 a.m. phone calls — it's bewildering." "All currently available sleep aids, both prescription and OTC, can cause impairment of mental processes and reaction times, even when the individual feels fully awake," the agency states in its "Do Not Fly" guidelines. Heavy equipment and machinery operators should also refrain from operating machinery within seven to eight hours — or ideally until the following day — after taking the drug due to delayed cognitive and motor recovery, according to the medication's prescribing info. CLICK HERE TO SIGN UP FOR OUR HEALTH NEWSLETTER Commercial truck drivers should adhere to these same cautions. For drivers taking a prescription sleep aid, the Federal Motor Carrier Safety Administration states that a medical examiner will review each medication and request a letter from the prescribing doctor to determine whether the drug will "adversely affect safe operation" of a commercial motor vehicle. Experts also urge caution for law enforcement, first responders and medical workers in acute healthcare settings due to the risk of slowed reaction time, "cognitive fog" and errors in judgment. "I think there may be times when physicians require sleep aids, but not in a way where they could interfere with performance during procedures," Dr. Marc Siegel, Fox News' senior medical analyst, told Fox News Digital. CLICK HERE TO GET THE FOX NEWS APP For military personnel, the Department of Defense (DOD) requires service members to get a minimum of seven hours of sleep per night for "military readiness." The DOD has also cautioned about the "physiological and cognitive negative side effects" of sleep aids. For more Health articles, visit Fox News Digital reached out to Joe Biden's representatives and to Cosette Pharmaceuticals, the current manufacturer of Ambien, for comment. Print Close URL
