Dumbbell Kickback: 3 sets of 8-10 reps Now that we talked about the basic equipment, let's see what the best dumbbell workouts you can do at home. In this at-home workout with dumbbells, we’ll perform seven exercises as a circuit. Workout 1 each week targets your chest and back; workout 2 your arms (biceps and triceps); workout 3 your legs and abs; and workout 4 your shoulders. the triceps and the anterior deltoids of the shoulders. Sit on your sit bones. Lying Leg Raise: 3-4 sets of 15-20 reps Using a kettlebell adds more effort to the squat. Let’s say on Monday you use the workout listed above. Inhale, and on your exhale push the arms up. A 2-day split dumbbell workout, where half the body gets worked in one workout and half the body in a second workout. Lasik Eye Surgery Advantages - Is it Right for You? Rest for 60 seconds between sets. In fact, it is not surprising that most men struggle hard to get the body which is like that of a superhero. Incline Dumbell Curl: 3 sets of 8-10 reps Start by lying on a bench holding a dumbbell in each hand. One of those methods used by many fitness professionals today is the superset workout routine. When you work the back, the biceps and rear delts get worked indirectly. If you have 4 or more day available, then consider using a 2-day split, as outlined next. Complete all of the exercises in circuit A back-to-back without resting between exercises. After reaching the bottom, press through the bottoms of your feet, the heels, to drive the movement back up and straighten your knees. People worry about overtraining, but that typically happens when workouts involve blitzing the muscle groups. Furthermore, a dumbbell workout at home is a doddle. The “big” muscles (Chest, Back, and Legs) get worked 2 times per week (Monday & Thursday). This total body home workout is perfect for working the entire body with no muss, no fuss. using a barbell, you might, without realizing, use the stronger arm. Flat Bench Dumbbell Fly: 5, 5, 5 It does cost about $600, but free shipping in the U.S. What is funny is that a young personal trainer tried to “correct” my form recently when he saw me doing dumbbell lateral raises as Jeff teaches in this video. This is a good lead-in for the final dumbbell workout routine. If you have an ab wheel, that is a fantastic way to work the abs. Walking, jump rope, jogging, stationary bike, etc. One of the big advantages is that you can do a full body dumbbells workout with a minimum of equipment Or you can concentrate on dumbbell arm workout or dumbbell chest exercises for example, with the same equipment. Hold one dumbbell in each hand at shoulder level, with elbows bent and palms facing each other. Single Vertical Dumbbell Row: 15-20+ reps The more cardio, the less the volume the resistance training portion should be… and vice versa. Due to our day to day activities, many of us have an Stand with one dumbbell at each side and your feet shoulder-width apart. Posture is the most important. […]. After a short pause, lower the dumbbells back to your shoulders and repeat. the dumbbell row is a basic exercise that everyone should do. For the majority of people, I recommend that they hit each muscle group often but without breaking the muscle down too much. The reason for this was that the other blog post was aimed at how to fix a skinny fat body and involved a lot of cardio after the workout. In that article, I discuss a good body part split for this type of training. It is an exercise that works not only your chest but also Even walking outside or on a treadmill will work. And speaking of core - it targets the entire midsection, This best home dumbbell workout will build muscle and get you fit fast. Alternate Seated Dumbell Curl: 10, 8, 5 Stand up straight, a dumbbell in each hand, arms by your side, palms facing inward. To do this exercise: Start in a plank … If I was setting up a home gym this is where I would start. A short metabolic resistance training circuit that can maintain muscle while burning fat. Now that we have outlined the split, here are the actual dumbbell exercises you will perform in each workout. This workout was created by Nick Nilsson. I know the typical fitness advice is more along the lines of following a “blitz and rest” approach. But for the crunch chops, grab a lighter dumbbell. Lower the arms back to the starting position and repeat. And let's not forget they help reduce the risk of injury! It involves only one dumbbell, but it is pretty darn intense. I like alternate dumbbell curls for building overall strength in the biceps, but I believe this one is more of an exercise where the goal is to feel each rep. 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Seated Dumbbell Press: 10, 8, 5, 5, 5 Exercise 6 – Dumbbell Squat. Do each exercise consecutively, resting only once you’ve completed a complete round of the circuit. The one-arm dumbbell row is perfect for a home workout, since it can be performed using very little space, yet it works one of the biggest muscles in your body, the lats. Here are the exercises which you will perform back-to-back without rest in between each exercise. Can A Sedentary Lifestyle Hurt Your Workout? The standard system goes up to 75-pound dumbells. upper body, allowing you to perform exercises that would otherwise be difficult. When you work chest, the shoulders and triceps get worked indirectly. As a former fitness coach to fashion models, I can teach you how to increase muscle definition without adding size. It can be done sitting on the bench, on a chair, but also standing. The main muscle group that this exercise will target is the quadriceps of the thighs and the glutes in your hips and butt. Here is an approach you can use with dumbbells. If someone is only able to train 2-3 times per week, in my opinion, each workout of theirs should work the entire body. The nice thing about doing both calves simultaneously like this is that it is faster and works your balance. If your gym of choice is at home, adjustable dumbbell sets are advisable. For example, you can do 10 minutes of cardio, combined with some light I do believe that I could get a decent workout if I had a high-quality adjustable bench and dumbbells that went up to at least 125 pounds. It is definitely possible to great workout with a set of dumbbells and an adjustable bench. The rep ranges listed above are just general guidelines. I never have a need for 165-pound dumbells in my life. Repeat 2 times. This workout is designed for those people in mind. The one I would pick up is over at Rogue Fitness. Single Dumbbell Stiff-Legged Deadlift: 4-6 reps I’ve always liked these better than any barbell shoulder exercise. If you absolutely hate cardio, Nick has one of the best metabolic resistance training courses online called Metabolic Monsters. This is a quick isolation exercise and you can get the workout done in half the time if you use both arms at once. Pair up this bodyweight training program with a cardio workout such as the fat blasting cardio workout for beginners.. Additional Printable Fitness Workout Routines Both types can effect […], Not every professional powerlifter is known for performing with the biggest and most explosive lift. Check out some of the best workout benches for at-home workouts. The one arm dumbbell row is one exercise where heavy dumbbells may be required. The upper chest is a weak point for many men and women, so I recommend you start your chest workout with incline dumbbell presses. Romanian Deadlift: 10, 8, 5 That sounds like a lot of money, but they have another one they sell for close to $1,000. Don't forget to engage your core to protect your lower back! 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