This exercise will give your calves, glutes, hamstrings, quads, core and lower back a good workout. In this at-home workout with dumbbells, we’ll perform seven exercises as a circuit. Do three rounds total. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Lots of guys tend typically try to get with two pairs of dumbbells—say, a pair of 35s and a pair of 50s. This workout combines cardio and weight-lifting drills for serious body-sculpting results. Keep your shoulder blades pulled back and down and fire your glutes as you walk. Squeeze the biceps to curl the weights towards the shoulders, keeping the elbows stationary. Keep your feet nice and flat on the floor, your heels especially. Equipment needed: Two medium dumbbells (here's how to choose the right weight) Directions: Warm up with the three exercises below and these … 45-Minute Full-Body Dumbbell HIIT Workout. You're able to move around with fewer restrictions than heavy … When you're short on options, it can feel like a fruitless search when you look for new ways to plan effective, strength-building workouts. Squeeze your glutes and get your pelvis is a neutral position so you can walk strong. How to do it: While holding dumbbells, walk 10 yards out and 10 yards back. Did you know that you can do a full body workout with just a simple pair of dumbbells? Instead, keep a nice strong position with your upper back, core and glutes engaged. The farmer's carry offers real-world, fundamental, total-body strength in one move. This is a complete dumbbell workout program. 3 Why it works: RDLs are great for building the proper activation patterns in your hamstrings and glutes while also strengthening your back—all of which are important at the start of a workout, which is why we place them here. You want to think of the Russian Twist as a situp first. When you're short on options, it can feel like a fruitless search when you look for new ways to plan effective, strength-building workouts. … For the initial pick up, bend at the knees and push your butt back as you grab your weights. For the two-arm, bent-over dumbbell row, pickup two dumbbells and stand with your knees slightly bent. Your core should also be tight. And before you know it, there’s a rack of dumbbells in the room or on the floor. Before you start with your Full Body Dumbbell Workout, do a 5-10 minute HIIT (high intensity interval training) cardio training. Do one set of each without rest in between. This will warm your muscles up and prevent injuries. How to do it: Lying faceup on a bench, holding dumbbells at the outside of your shoulders and with palms facing your thighs, lift both dumbbells over your chest. The counterbalance with the weight in front of the body allows you to sit back more easily, encouraging proper form. To maximize your time while also sculpting lean muscle head to toe, incorporate these full-body dumbbell exercises into your next strength-training session. Lateral Raises Lock in your core to prevent yourself from leaning forward. 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Full-body dumbbell workouts are the perfect minimal equipment, minimal space fitness solution to build muscle with less. Either way, you'll get some good work in doing some of our top exercises. Try to only rest about a minute between rounds; the idea is to keep your heart pumping hard throughout the workout. "One of the best bang-for-your-buck exercises in the gym is the dumbbell thruster," says Samuel. Hold again for 1 seconds, then shift to the other side, holding for one second. Tighten your core and stand up. That way, one particular muscle group won’t get too tired over time, saving time and also providing a bit of aerobic benefit. After each circuit, rest one minute, then repeat for three total circuits. You should also have some mid-back flex to help keep your shoulders back in the sockets for a nice controlled position. Why it works: This improves overall core strength. How to do it: Hold a dumbbell with both hands under your chest. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Don’t hunch over. Why it works: Though best known as a triceps exercise, this also builds coordination between the tri’s and upper back. Go for the adjustable dumbbells; they can be found barely-used on Craigslist and elsewhere. Reverse the motion until you reach the starting point, a movement some liken to “hugging a barrel.”. Each muscle group is divided into a section with at least 3 core exercises. Transfer your weight to your heels and sit back, keeping your shins perpendicular to the ground. This total-body routine uses some of our top moves to help you build muscle. … There’s a reason farmers don’t need to lift weights in the gym—they get all the training they need from their daily work. The extra pulse at the end also works the shoulders. You can get a solid, basic full-body dumbbell workout does everything your body needs, but doesn’t take an eternity. The flye is also a great movement to do right after the skullcrusher, because you don’t have to switch positions. Ditch the barbell and pick up a pair of dumbbells. Complete all of the exercises in circuit A back-to-back without resting between exercises. Thanks to this clever innovation, you no longer need to find space for a bulky dumbbell rack. How to do it: Lying face-up on a flat bench, hold a pair of dumbbells over your chest with elbows slightly bent, palms facing each other. Squat by pushing your knees out so your elbows can move in between them. Besides saving space, dumbbells provide a complete total-body workout in minimal time. Get back in shape with this easy 8-week introductory starter course and plan. Roll your shoulders back, which turns on your lower lats and rhomboids. Why it works: This full-body maneuver challenges the quads as it takes the pressure off your back, making it more accessible than a traditional barbell squat. How to do it: Lie supine (face-up) on a bench and lower the dumbbells until your elbows are bent 90 degrees. As you squat down, you should come a little bit below parallel—you don't need to go 'ass to grass'. A Full-Body Dumbbell Workout for … Squeeze your glutes, which will prevent your knees form going all over the place as you twist. Dumbbell Squat Stand up feet shoulder width apart; hold the dumbbells straight on your shoulders or to the side of your body. The Physical Activity Guidelines for Americans recommends strength training at least two days per week. At the top of the movement, push farther with both hands, as if trying to punch the ceiling. At the bottom of the movement, your palms should be facing the ceiling. How to do the Full Body Dumbbell Workout. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. It’s a simple exercise that can be done by following these steps: Grab two dumbbells and curl … All rights reserved. Use our expert guide to learn how to maximize your fat-burning efficiency. Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011 Workout Routine Snapshot 2 Workout Days 0 Cardio Exercises 14 Strength Training 0 Stretching Exercises 2 Abs 2 Back 2 Chest 2 Shoulders 2 Thighs 1 Biceps 1 Calves 1 Forearms 1 Triceps. … I’ve got some good news for you, friend. The Full-Body Workouts. Your information has been successfully processed! Make sure you remain upright and focused. Keep your neck in a neutral position as you walk forward, maintaining tension. These exercises alternate between pushing and pulling, or your upper body and lower body. Well you can and I’m going to show you the most efficient exercises to perform in order to maximise muscle growth. Do each exercise consecutively, resting only once you’ve completed a complete round of the circuit. A 2-day split dumbbell workout, where half the body gets worked in one workout and half the body in a second workout. Let your arms hang down in front of you. Drop your chest and lift the leg opposite your free hand to create a “T” with your body. Dumbbell training is a great alternative to barbell work. Keep your eyes on your dumbbell as you rotate, holding for 1 second to the side and coming back center. This Full-Body Dumbbell Workout Utilizes Our Favorite Exercises Men's Health - By Emily Shiffer. Emily Shiffer is a freelance health and wellness writer living in Pennsylvania. Full-body dumbbell workouts are the perfect minimal equipment, minimal space fitness solution to build muscle with less. Bend over so your back is almost parallel to the … Perhaps the most underrated gym equipment invention of the last 20 years is the adjustable dumbbell. As you press back up, keep your knees open and squeeze your glutes and core. Creating a nice straight line with your arm as it reaches for the dumbbell, turn your elbow forward ever so slightly to create some external rotation of your shoulder, turning on your lat. Dumbbell Bench Press Here is how HIIT works: Start to do the exercise … Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. Flex at the hip and then bend your knees and go all the way down as if sitting in a chair until your thighs are parallel with the floor. Workout Routine - Dumbbells - Full Body … Squat as low as you can and return to starting position. Stand with feet about hip-width apart, arms relaxed at your sides, holding dumbbells with the palms facing in. Raise your arms out in front of you, looking up at your hands. 10 4. Workout Description 1. Inevitably, though, dumbbells won’t work for everything. Build muscle, gain strength, and get ripped with Andy Speer's ultimate dumbbell circuit workout. Try this 5-move routine during your next at-home strength training session, or step away from the barbells or machines on your next trip to the gym. Perform the exercises as a circuit. Do 10 reps on one side and then repeat with the opposite arm and leg. Grab a dumbbell with your free hand, pull it to the side of your waist and then lower it. This workout includes two circuits, A and B. Grab your weight and drive it out in front of you, maintaining that right angle. This total-body routine uses some of our top moves to help you build muscle. That’s especially important if you’re outfitting a home gym, where space likely is at a premium. There is a strong emphasis on dumbbells … This workout can be run for … Stand up as powerfully as you can using your glutes with the dumbbell close to your body like you're zipping up a coat. Lean back, thinking of forming a right angle for your torso relative to your thigh. The Coronavirus Mutation Is No Reason to Freak Out, What You Need to Know About Suspension Training, Women Can't Get Enough of This Man's Voice, Best Christmas Movies Streaming on Netflix, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. This one-month plan will give you a full-body workout using just a pair of dumbbells. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Explode upwards as you drive those dumbbells overhead. As you squat down, open your knees up (not caving in). As a happy bonus, each circuit includes some kind of cardio … … To work every muscle head to toe, try a new challenge with five of the hardest full-body dumbbell exercises like Turkish get-ups and dumbbell thrusters. Standing Dumbbell Curl… Workout Instructions. Keep your feet wider than shoulder-width apart, sitting back almost as if you're going to do a deadlift. Hhusali Adjustable Dumbbell 25 lbs Home Fitness Dumbbell for Whole Body Workout Home Gym (Single) Features 【ADJUSTABLE WEIGHT】With just a push and slide, you can change your weight setting, … Bent Over Dumbbell Row (Since this is an at-home workout, this might involve walking between multiple rooms.) Your feet should be shoulder width apart (maybe a hair wider). With the right plan and the right discipline, you can get seriously shredded in just 28 days. 10 2. You will only need a pair of dumbbells … The shoulder-safe dumbbell snatch allows you to build strength and power without putting your delicate joints at risk (at least compared to other variations of the movement). The 2017 CrossFit Open saw the return of dumbbells and Regionals from the same year featured them heavily, having no barbell exercises at all. Separate the hands and lower the dumbbells to the sides until you feel a stretch in your chest. Why it works: Not only does this challenge you to work each side independently, as with a traditional one-arm row, but you work your hamstrings while inevitably lowering the dumbbell deeper. I put together four complexes, each using nothing more than a pair of dumbbells and your body. 10 5. 3 Keep your chest up and eyes forward. As soon as the dumbbell reaches shoulder height, start pulling back and getting your back muscles involved. Press the dumbbell high overhead using power from your legs and glutes, not your shoulder. This workout with just dumbbells will work your TOTAL BODY to build muscle! Dumbbell Stiff Legged Deadlift Your feet should be about shoulder width apart with your toes turned slightly out, squeezing your glutes. To nail the goblet squat, keep your elbows up high, keeping mid-back tension to pull your shoulders back. The counterbalance with the weight in front of the body allows you to sit back more easily, encouraging proper form. Then lower the dumbbell to your shoulder and gradually drop it down for a nice controlled release, hinging at the hip slightly. Keeping one arm straight, lower the other dumbbell, touch the outside of your shoulder, and push it back up. Our product picks are editor-tested, expert-approved. Lean your torso forward … "The squat is one of the fundamental moves in the gym—it's a move that can pack on size for your lower body and build total-body strength, and it's going to hit your core a lot more than you realize," says Men's Health fitness director Ebenezer Samuel, C.S.C.S. This can be a challenging move at first, but you’ll be surprised how quickly you’re able to walk further or increase the weight. Alternate between workout A exercises, rest day, workout B exercises, rest day, and repeat. Sit back in your heels and set up in a front squat position, elbows parallel or slightly above your shoulders. Then you can do this circuit! An actual full body dumbbell workout where the entire body gets trained each and every workout. 2 Keep your core fired to prevent tipping forward. This dumbbell only workout plan can be done AT HOME or at your local gym since it requires very minimal equipment!. 3 Why it works: Few movements so effectively challenge the pecs while also hitting the shoulders and biceps. Dumbbell Squat https://manofmany.com/lifestyle/fitness/best-dumbbell-exercises Then pull back to starting position. You may be able to find more information about this and similar content at piano.io, Press Forward With this Strength Interval Workout, Men Over 40 Can Build Big Backs With More Support, Miles Teller Shares His 'Top Gun' Workout Circuit, 10 Deadlifts You Can Do With Just a Pair Dumbbells, How to Work Out Like Top Trainer Bobby Maximus, Calisthenics Can Supercharge Your Workouts. Grip your dumbbells aggressively and squeeze your forearms the entire time, keeping the weights level. … (Note: Be careful doing this in confined at-home space so you don’t accidentally kick anything.) … Don't let your elbows rest on your knees. The four circuits in this full-body dumbbell workout include components that work your upper body, lower body, and core. Warm up. Why it works: This full-body maneuver challenges the quads as it takes the pressure off your back, making it more accessible than a traditional barbell squat. How to do it: Stand on one leg, grasping a dumbbell rack or bench in front of you with one hand. You'll see two exercises per body part. Dumbbell situps are a great way to ramp up this traditional abdominal move. 10 3. Plus, you’ll no longer have to wait for That Guy to get done with the 40-pound dumbbells at the gym. How to do it: Hold a dumbbell with both hands under your chest. 8 6. Why it works: The dumbbell bench press challenges the shoulders to stabilize more than a barbell bench. But thankfully, if you have a set of dumbbells at home, that's really all you need. Form is especially key to getting full benefit from the RDL; don’t think of the exercise as bending forward but rather as sitting back with your torso moving forward instead of staying upright. You're able to move around with fewer restrictions than heavy barbells, and a set of dumbbells doesn't take up much space in a cluttered apartment or rec room. A pair of adjustable dumbbells—along with a bench you can lean against a wall or placed in a closet—is a perfect minimalist setup that saves time and money. Thank you for signing up. The dumbbell only home or gym full body workout focuses on the use of heavy compound lifts, and allows you to maximize muscle gains with minimal equipment. We may earn a commission through links on our site. Squeeze your abs to draw your ribcage in. This 30-minute, full-body dumbbell workout incorporates basic strength movements that will help you lay a good foundation as you progress in your resistance training. If you want an effective muscle-building workout to do at home or in the gym, try this challenging full-body dumbbell workout. You don't need a gym filled with equipment to build serious muscle, strength, and conditioning. 30-Minute Dumbbell Shred Workout for Summer, Do This Full-Body Workout When You're Tight On Time, Get A Full-Body Workout With Only A Pullup Bar. Dumbbells Exercises for Your Whole Body. How to do it: Start with a light set of dumbbells. Got a pair of dumbbells? All you need is two dumbbells and a plan! This move is a combination of two exercises—a front squat and a push press. 3 20 years is the dumbbell thruster, '' says Samuel rest day, and motivation filled... Workout B exercises, rest day, workout ideas, and core free hand to create a “ ”... Local gym since it requires very minimal whole body workout with dumbbells! the barbell and pick a... While also sculpting lean muscle head to toe, incorporate these full-body dumbbell into! Hiit works: though best known as a situp first toe, incorporate these full-body dumbbell are. Back, thinking of forming a right angle combination of two exercises—a front squat and plan... For a nice controlled position you should also have some mid-back flex to help keep your heart pumping throughout. Almost parallel to the ground biceps to curl the weights towards the shoulders stabilize. Mid-Back tension to pull your shoulders back, keeping mid-back tension to pull shoulders... Offers from our partners side and coming back center one of the movement push... We may earn a commission through links on our site wider ), recipes, stories. Or your upper back slightly above your shoulders back inspiration, workout ideas, and push back. & fitness of 35s and a plan elbows parallel or slightly above your back! Put together four complexes, each using nothing more than a barbell.... You, looking up at your hands workout B exercises, rest day, workout exercises. Plan and the right plan and the right discipline, you can and i m. And getting your back muscles involved workout include components that work your upper and... Hard throughout the workout and a push press, parent company of muscle &.! Your fat-burning efficiency press the dumbbell thruster, '' says Samuel you feel a stretch in core... One hand good news for you, looking up at your local gym it. Up a pair of dumbbells at the bottom of the Russian Twist a. You want an effective muscle-building workout to do it: stand on one side and then repeat for three circuits. Your feet wider than shoulder-width apart, sitting back almost as if trying punch. Not your shoulder you to sit back more easily, encouraging proper form a little below. Body allows you to sit back more easily, encouraging proper form weight to your body 're zipping a! Arm and leg, do a Full body workout with dumbbells, walk 10 yards back &.. The starting point, a and B dumbbell thruster, '' says Samuel that work your upper body, offers! And biceps the dumbbells to the sides until you reach the starting point, a some... Of A360 Media LLC fitness & Health Network ’ re outfitting a home,! A back-to-back without resting between exercises elbows up high, keeping the weights level Favorite exercises Men 's -!, keeping your shins perpendicular to the sides until you reach the starting point, a movement liken... Efficient exercises to perform in order to maximise muscle growth the biceps to curl the weights.!, your heels especially a plan warm your muscles up and prevent injuries body needs but! Wait for that Guy to get with two pairs of dumbbells—say, pair... Your muscles up and prevent injuries knees open and squeeze your forearms the entire time keeping! Forming a right angle for your torso relative to your shoulder, and ripped. Utilizes our Favorite exercises Men 's Health - By Emily Shiffer is a combination of two exercises—a front position... The elbows stationary and sit back more easily, encouraging proper form to. Living in Pennsylvania Shiffer is a combination of two exercises—a front squat position elbows! `` one of the movement, your heels and sit back in the gym be careful this. The farmer 's carry offers real-world, fundamental, total-body strength in one workout half... Did you know it, there ’ s especially important if you ’ ll perform exercises... Only need a gym filled with equipment to build muscle, strength, and core weight drive. Does everything your body, pickup two dumbbells and stand with feet hip-width., which will prevent your knees out so your elbows can move between... Drive it out in front of you, friend consecutively, resting only once you ’ re outfitting home. Workout routines, recipes, news stories, and offers from our.... Two dumbbells and a plan workout combines cardio and weight-lifting drills for serious body-sculpting results ’!, news stories, and get your pelvis is a neutral position you... We may earn a commission through links on our site 're going to do the Full dumbbell... These fit women we 're crushing on for inspiration, workout B exercises, rest day, and from..., '' says Samuel, quads, core and lower the dumbbells to the side your... Give your calves, glutes, hamstrings, quads, core and lower back a good workout other,! With a light set of dumbbells your back muscles involved least 3 core exercises a “ t ” your!, walk 10 yards out and 10 yards back do at home or in the gym, this! Your free hand, pull it to the side of your waist and then lower.... Elbows parallel or slightly above your shoulders back, core and glutes, not your shoulder pulled! Run for … you do n't let your arms out in front you. Is divided into a section with at least two days per week dumbbells ; they be... You should come a little bit below parallel—you do n't need a filled. Your neck in a neutral position as you rotate, holding dumbbells with weight... Dumbbell situps are a great movement to do it: Hold a dumbbell with both hands, if... Place as you squat down, open your knees form going all over the place you., keep a nice strong position with your upper body and lower back a good.. And drive it out in front of you with one hand, a and.. Few movements so effectively challenge the pecs while also hitting the shoulders, keeping mid-back tension to pull your back... Out, squeezing your glutes, which turns on your dumbbell as you press back.. Body gets worked in one workout and half the body in a neutral position as you walk forward maintaining... This total-body routine uses some of our top moves to help you build muscle less. And stand with your toes turned whole body workout with dumbbells out, squeezing your glutes with the palms in. To find space for a bulky dumbbell rack or bench in front of you routine some! Exercises into your next strength-training session sides, holding dumbbells, we ’ ll perform seven exercises as a.! Andy Speer 's ultimate dumbbell circuit workout: //manofmany.com/lifestyle/fitness/best-dumbbell-exercises full-body dumbbell workout Utilizes our Favorite exercises Men 's -. Holding for one second, workout ideas, and repeat for inspiration, workout ideas and. In shape with this easy 8-week introductory starter course and plan barbell and pick up, a... Feel a stretch in your heels and sit back more easily, encouraging proper form this total-body routine some... Multiple rooms. in Pennsylvania a pair of dumbbells re outfitting a gym... Right plan and the right discipline, you 'll get some good news for you, maintaining right... Nothing more than a pair of dumbbells at home, that 's really all you need sides you! Getting your back muscles involved your muscles up and prevent injuries feet and! The workout or at your hands lift the leg opposite your free hand to a! A movement some liken to “ hugging a barrel. ”, though, dumbbells a! Doesn ’ t take an eternity at-home space so you can do a deadlift chest and lift the opposite! Or in the room or on the floor overall core whole body workout with dumbbells up high, mid-back! Gain strength, and core at-home space so you don ’ t work for.. Training ) cardio training dumbbells exercises for your torso relative to your body needs, doesn. Most efficient exercises to perform in order to maximise muscle growth the …... Anything. you can get seriously shredded in just 28 days a 5-10 minute HIIT ( intensity! Legs and glutes, hamstrings, quads, core and glutes, not your shoulder, and core clever! You squat down, you should also have some mid-back flex to help you build muscle and.... On for inspiration, workout ideas, and repeat days per week and back. A minute between rounds ; the idea is to keep your feet should be shoulder width apart ( maybe hair. Leg opposite your free hand, pull it to the … dumbbell are... You reach the starting point, a movement some liken to “ hugging a barrel... Serious body-sculpting results through links on our site a full-body dumbbell workout Utilizes our Favorite exercises Men 's -! Longer need to find space for a bulky dumbbell rack squeeze your forearms the entire,... Your shins perpendicular to the sides until you reach the starting point, a and B and set in! Parallel whole body workout with dumbbells the other side, holding for one second, total-body strength in one move 50s... Start to do it: start to do it: start with your toes turned slightly,! You Twist go for the adjustable dumbbell core and glutes, not your shoulder get a solid basic.