This is a customizable dumbbell workout to help you reach your goals.
It is full of functional workouts that greatly simplify daily activities.
While high-end exercise gear is good, you don’t always need a packed gym to reach your objectives. Actually all you actually need is a set (or two) of dumbbells to work every muscle in your body. Whether you’re short on time or just want to work up a sweat at home, you can work both your upper and lower body with a single full-body dumbbell routine.
CPT, dumbbells are among the most accessible and user-friendly equipment for strength training. Additionally, you may master almost any exercise with your reliable dumbbells.
You’ll also get great value for your money if you focus on full-body dumbbell workouts, like the one below. According to Fitbulk you can avoid having to dedicate an hour or more to strength training particular muscle groups several times a week by doing a full body session. In this instance you will stop perspiring after 40 minutes.
According to FITBULK, “those who will be going to a gym more than three days a week and have the opportunity to focus on the separate muscle regions tend to be more appropriate for dedicated lower- and upper-body workout days.” Also if the weekly training volume is the same, full-body exercises can result in increases in muscular strength and size that are comparable to those of split sessions for novices.
A set of dumbbells is all you need to perform the 13 exercises listed below, which will train your entire body.Build strength in all your major muscle groups in many planes of motion with its practical exercises that imitate everyday activities, according to Fitbulk. Suggests doing the routine twice a week for optimal effects.
Time: 30-40 minutes | Equipment: dumbbells | Good for: full body
Instructions: Select six exercises that work different parts of the body (e.g., two upper body, one core, and one version of a squat, lunge, and deadlift).Do three sets of eight to ten repetitions, modifying rest intervals based on your objectives:
To increase strength, perform all six circuit-style motions in succession, rest for two minutes, and then repeat twice more.
Develop muscle by completing all repetitions and sets of a particular exercise before moving on to the next and taking a 60 – 90 second break in between sets.
Cardio endurance: Complete every rep and set of a particular exercise before moving on to the next, and take as little time to rest as possible in between sets—no more than a minute.
1
Front Squat
Why it’s awesome: According to Fitbulk, the front-racked squat is an essential workout for both healthy aging and lower-body strength. You may use large weights and keep jacking them up as you gain strength because the action works the main muscles in your lower body. Additionally you perform real-life squats every day (every time you get up off the couch or bend down to pet your dog). You may maintain your ease of mobility as you age by using this movement pattern on a regular basis.
How to
Place your feet hip-width apart, hold a dumbbell in each hand, and hang your arms at your sides.
With elbows bent and tucked at the sides and palms facing each other, curl dumbbells up to your shoulders.
Core-brace and look forward. Lower into a squat by bending knees, sitting back into your glutes, and keeping your chest raised. Lower yourself until your thighs are parallel to the floor.
To straighten legs and go back up to standing, push through the four corners of the feet.That amounts to one rep.
2
Lunge With Twist
Why it’s awesome: According to Fitbulk, although a traditional forward lunge challenges your balance and lower-body strength, this variation ups the stability factor with its extra twist. Your obliques, or the muscles that run down the sides of your trunk, will get a good workout from the core rotation.
How to
Place one dumbbell in front of your chest with your feet slightly wider than hip-width apart and your hands gripping its ends. Brace your core, droop your shoulders, and look forward.
With your right foot, take a big stride forward and bend both of your knees to a 90-degree angle.
At the bottom of the lunge, maintain your weight close to your body while you stretch your arms straight and twist your torso to the right as far as feels comfortable.
To get back to the center, reverse the rotation.
To straighten your legs push through the right foot’s four corners. Then step back with your right foot to meet your left foot and go back to your starting position.
Carry on to the left. That amounts to one rep.Keep switching sides.
3
Arnold Press
Why it’s awesome: According to Fitbulk this upper body workout works all three of your deltoids’ muscle heads, unlike a traditional shoulder push. Additionally, she says, “this is really helpful since it’s a slower-paced workout that helps with mind-muscle connection.”
How to
Place your feet hip-width apart, hang your arms at your sides, and hold a dumbbell in each hand with the palms facing outward.
Activate your core, tuck your shoulders back, and look forward. Keeping elbows tucked into sides, bend elbows to curl the dumbbells up to shoulders.The palms ought to face the body. This is where everything begin.
Exhale and raise both dumbbells to the ceiling, straightening your arms and turning your wrists so that your palms are facing away from your body. Hands and shoulders should line up when fully pressed.
Breathe in and slowly exhale.Rotate your wrists so that your palms face your body. Bend your elbows to bring yourself back to shoulder height. That amounts as one rep.Perform 10 to 12 repetitions.
4
Alternating Bent Over Row
Why it rocks: According to Fitbulk, this exercise will really test your back muscles, which are frequently underutilized but are crucial for maintaining good posture. Because the alternating exercise only works one side of your body at a time, it can also assist you in identifying and addressing muscle imbalances, which if ignored could result in injury.
How to do it: Stand with your feet hip-width apart, your arms falling down by your sides, and a dumbbell in each hand with your palms facing each other. Brace your core, look forward and slightly bend your knees.
Straight arms should dangle toward the floor as you hinge at the hips until your back is flat and your chest is almost parallel to the ground.
Pull the dumbbell up and back toward your right hip by bending your right elbow slowly while maintaining an open chest and drawn shoulders down and back.Raise right elbow to right side of body such that biceps lightly brush ribs.
To get back to the starting position, pause and then slowly extend your right arm. On the other side, repeat. That amounts to one rep. Keep switching things up
5
Supported Single-Leg Deadlift
Why it rocks: For those who struggle with balance, the supported single-leg deadlift serves as an introduction to the exercise. Before moving on to more difficult variations, this exercise is also excellent for honing your hip hinge technique.
How to:
Start by gripping a set of dumbbells, placing your feet hip-width apart, and tensing your glutes, abs, and shoulder blades.
Elevate one foot and maintain a balanced stance with it slightly off the ground.
Lower your torso toward the floor by pushing your butt back and hinging at the waist. Sustain the tension to maintain your hips and shoulders erect.
Lower until you detect a rounding of your back or hamstring tightness.
Remaining balanced, pause at the bottom. Don’t kick yourself in the back but keep your foot off the ground.
Squeeze your glute into hip extension as you drive back up to the beginning.
To complete the set, carry on with the repetitions, keeping your off-foot off the ground.
6
Woodchop
Why it rocks : According to Fitbulk, this dynamic move works your core in several planes of motion, which can enhance your daily functioning. This is in contrast to static planks. The effective workout actually looks a lot like everyday tasks like raking leaves and picking up your child. It also teaches you how to maintain a steady, strong core, which is crucial for avoiding injuries.
How to
Place your feet slightly wider than shoulder-width apart, bend your knees, and turn your toes to point to the left as you stand.
Grip one dumbbell with both hands in front of your left thigh. Brace your core, droop your shoulders, and look down at the dumbbell. Place your weight in your left foot.
Pull the dumbbell diagonally across your upper body and up toward the ceiling while twisting at the waist to extend your arms fully above.(To keep yourself stable keep your core active.)
Move your weight to your right foot at the same time as you lift your left heel off the ground and turn your toes to the right.
Reverse the motion and place the weight back in front of your right thigh while inhaling. That amounts to one rep. After finishing each rep, swap sides and do the same.
7
Walking Lunge
Target muscles include the erector spinae, quadriceps, hamstrings, glutes, calves, transverse abdominis, obliques, and multifidus.
How to
Start by standing with your feet below your hips and your hands by your sides, holding a dumbbell in each hand.
Using your core, take a large step forward with your right foot. Your left knee should tap the floor when you bend both of your legs.
Step forward forcefully with your left foot while using your core. Your right knee should tap the floor when you bend both of your legs. That counts as one rep.
Proceed to the following move after completing 10 reps on each side.
8
Alternating Lateral Lunge
Why it rocks : According to Fitbulk, your joints are designed to move in all directions, however the majority of your daily movements are always done in the sagittal plane (think front and back). Fortunately, she says, this lower body workout strengthens the hips and trains the lateral (side-to-side) mobility.
How to
Position your feet hip-width apart.
Step out to the right with your right leg, then extend your left leg while bending your right knee to a 90-degree angle and pushing your hips back.
Drive your right heel through to get back to the beginning. On the left side, repeat. That amounts to one rep. Keep switching sides.
9
Sumo Squat
Sumo squats are good for your lower body exercise because they bring variation and flexibility. According to Earnest,”they can help you incrementally build size and strength and enhance functional strength, mobility and posture.” “Moreover, it works your inner leg more than a standard squat position.”
Target muscles include the calves, adductors (inside thighs), gluteus muscles, quadriceps, hamstrings, and hip flexors.
How to
Turn your toes slightly out of joint and stand with your heels shoulder-length apart. In front of your hips, hold a dumbbell.
Lower yourself into a squat by bending your knees and reaching your hips back. Keep your weight under your shoulders by letting your arms hang. Once your hips are just below the level of your knees lower your body.
Take a two-second break at the bottom, then push yourself back up to stand. That amounts to one rep.
Finish 10 repetitions before switching to the next exercise.
10
Renegade Row
Lats, rhomboids, traps, biceps and triceps were the muscles used.
Why it rocks: According to Fitbulk, this move offers a lot of value for the money. This exercise involves full-body stability to keep you in place even as you pull a weight toward yourself to improve your back muscles, she says. It also works your core while you keep your plank.
How to
Holding dumbbells in both hands on the ground, begin in the plank position.
Raise right elbow to ceiling till right wrist is close to ribs, then lower it back to the ground.
On the other side, repeat. That amounts to one rep. Keep switching sides.
11
Russian Twist
Why it’s awesome : According to Fitbulk, there’s a reason the Russian twist is a classic move: it teaches and strengthens your core stability. She continues,”The twisting motion also works your obliques, which strengthens and supports your side body.”
How to
Bending at the knees and placing your feet flat on the ground, take a seat.
Step your feet a few inches off the ground and lean back slightly to balance on your butt.
To rotate the torso to the other side, tap the weight on the ground close to the hip while holding a weight at the chest or waist. That amounts to one rep. Keep switching sides.
12
Overhead Triceps Extension
Why it rocks : According to Fitbulk, this one really works your biceps and strikes the long head of your triceps. As you maintain your posture straight and tall you’ll also feel your core contract.
How to
With both hands on a single dumbbell begin standing. Lift the weight overhead while keeping your arms straight and your feet hip-width apart.
Lower your weight slowly behind your head and utilize your elbows to do so while keeping your upper arms by your ears.
Arms straighten, then start over again. That amounts to one rep.
As a seasoned content writer specialized in the fitness and health niche, Arun Bhagat has always wanted to promote wellness. After gaining proper certification as a gym trainer with in-depth knowledge of virtually all the information related to it, he exercised his flair for writing interesting, informative content to advise readers on their healthier lifestyle. His topics range from workout routines, nutrition, and mental health to strategies on how to be more fit in general. His writing is informative but inspiring for people to achieve their wellness goals as well. Arun is committed to equipping those he reaches with the insights and knowledge gained through fitness.