1. 12 x Upright Row-1 minute rest-eval(ez_write_tag([[468,60],'mensjournal_com-incontent_15','ezslot_11',130,'0','0'])); 12 each side x Single Arm Row Dumbbell Jumping Jack (light dumbbells) This will leave more time for your muscles to recover from the sets and you will feel fatigued later. Try performing single leg deadlifts slower, this way you extend the period of muscle activation, burning more calories. If you find yourself … You’ll Need: A pair of light dumbbells (5-10 pounds) and heavy dumbbells (20+ pounds)eval(ez_write_tag([[468,60],'mensjournal_com-incontent_14','ezslot_10',129,'0','0'])); Directions: You’ll move from light exercise to heavy exercise, performing each for 30 seconds, taking only the transition time as rest. Overhead Dumbbell Butt Kickers (light dumbbells) Unfortunately, though, barbells are a bit fiddly to work out with at home, especially if you haven't got a garage gym at your disposal. You’ll Need: One set of moderate-weight dumbbells, between 15-25 pounds. 10 x Romanian Deadlift. Extend your elbows as you press the weights above your chest. However, these moves are limited and sometimes uncomfortable to perform without adequate equipment. It includes all the classic exercises and can be done in a short period of time. Bicep curls are one of those few exercises that don't need much introduction. All you have to do is to raise your extended arms to the side, up until shoulder height, as you stand with your legs shoulder width apart. Complete all 3-sets for 3-4 rounds. 10 each side x Plank Spiderman Sometimes also called running watches, these wearables can not only keep track of your workouts, but they most usually have a real-time heart rate tracking function, so you can see how many calories you burned and what was your average heart rate during workouts. Hold a dumbbell in each hand, with your palms facing down toward the floor. When moving down into the mountain climbers keep the dumbbells in hand so you can easily transition into the next exercise. But, as in the case of plank, for example, side lateral raises are harder to perform correctly than how they look. A half rep is when you don't do the full range of motion during an exercise. Keep it outstretched as you lift your hip up, then lower it down.). One arm dumbbell rows are a great alternative to bent-over barbell rows, Good for: toning the arm, building solid back muscles. Dumbbell Plyo Stepup (light dumbbells) Here are 3 more tips on how you can make your workouts at home more effective. Directions: Perform each heavy dumbbell exercise with no rest in between exercises. General rule of thumb is to cover most of your energy needs with good carbs like vegetables, lean meat/fish and fruits, add  moderate amount protein from a variety of sources to the mix and keep fat levels at bay. Situp In the same time, we would like our main muscle to grow significantly, and the best way to do this is to focus on the primary muscle group as we perform the exercise. - Dumbbell dumbbell curl: 8 reps (do 8 on each side in one set) 12 x Bent Over Row If you’d like to go through an entire dumbbell workout routine that you can do at home, read my post: Muscle Building Workout at Home with Dumbbells. And with a small set of dumbbells, you can create challenging beginner dumbbell workouts at home. Protein, of course, can and should be sourced from a variety of sources, like fish, nuts, lean meat, vegetables and more. These moves hit all the major muscles of your body, including the chest, back, shoulders, arms, legs, and abs. “With these 10 workouts all you need is three sets of dumbbells and enough space to move without breaking anything in your house or apartment,” says Liz Lowe, CSCS., head program designer at Scorch Fitness, a high-intensity interval training gym in Sarasota, Florida. Walking dumbbell … Stop when your back is parallel to the ground, then lift your back up to the starting position. 10 x Dumbbell Squat Jump Aim for 2-3 sets of the entire circuit.eval(ez_write_tag([[250,250],'mensjournal_com-incontent_18','ezslot_12',133,'0','0'])); 10 each side x Squat to Rotational Press Single leg deadlift also doubles up as core exercise, since you will need your core to be engaged as you balance your body. It is called the king of lifts for a good reason, after all. 10 x Lateral Skater Jumps 2 )Fixed dumbbells. Set 1 – 20 reps each The Dumbbell Bench Press is one of the best dumbbell exercises for the chest. 10 each side x Lateral Lunge to Front Raise Goblet Squat. Take no … Here’s how it works. How Hold a dumbbell in each hand with palms facing each other. Using dumbbells only is a great alternative to a traditional CrossFit workout. 10 x Alternating Lunge Jumpeval(ez_write_tag([[300,250],'mensjournal_com-incontent_16','ezslot_14',131,'0','0'])); “With three plank variations mixed in with concentrated abdominal work, your core will be working as efficiently as possible as you keep it stabilized throughout,” Lowe says. Dumbbells are a popular choice for back exercises because of their versatility. Five dumbbell-only exercises you can do at home. In this at-home workout with dumbbells, we’ll perform seven exercises as a circuit. The most convenient way to take in protein is to to have a couple protein shakes a day, which is a combination of protein powder and water (or milk/milk substitute). 10 x Manmakers (Pushup to Renegade Row to Burpee). We put together the best home dumbbell workout for beginners, to prove the versatility of dumbbells. You’ll Need: One set of light dumbbells between 10-15 pounds. 12 x Hammer Curl-1 minute rest-, 12 x Chest Fly on Floor Directions: This workout is meant to be done in a giant set which means you will move continuously between exercises until you finish the set. Use the heavy dumbbells for the first tri-set, the moderate dumbbells for the middle tri-set, and the light dumbbells for the last tri-set, Lowe instructs. Surfshark's bargain VPN deal is one of the best around, but we can't be sure how long it'll last, By Mo Harber-Lamond • We will get into this later. There are only two key details you need to keep in mind: pull the weight towards your belly and not your chest and also, don't drop your shoulders too deep as you let the weight down. “When done correctly this workout will make walking difficult for days after,” Lowe warns. 8 x Split Squat-15 seconds rest- While bodyweight workouts are great, adding some dumbbells to the mix can really takes things up to the level you’d get at a gym. Our body naturally tries to help out the main muscle group activated by the exercise by involving any other muscles that can help the main one, in order to avoid muscle fatigue. *Take two rest days and start DAY 1 of the following week on Upper Body 2, working your way through the second variations of the workouts. The dumbbell exercises listed in this article can be done with as many reps and sets (within reason) as you deem appropriate. 12 each side x Plank Tricep Kickbacks-1 minute rest-. One scoop of protein powder usually has 26-28 grams of protein in it, protein snacks usually have the same, add a high-protein/low-sugar yogurt and two medium size meals with some protein and you are all sorted for the day. Thinking about joining the gym? In this exercise, you grip the dumbbells with … Take 1 minute rest, then complete 2 more rounds (3 total). 12 x Alternating Bicep Curl-1 minute rest-, 12 x Pushups It’s perfect for those who work out at home, travel and are on the road a lot, or beginners who are new to weight lifting.. “Combining exercises in a superset can be just as metabolically challenging as performing multiple exercise circuits,” Lowe says. Before you start your workout, make sure you're all warmed up and that your heart rate is also in the right zone: roughly 50-55% of your max heart rate. Aim for 4-5 rounds of this strength-plyo combo. 10 each side x Reverse Lunge to Bicep Curl © Future Publishing Limited Quay House, The Ambury, Bath BA1 1UA. 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Max heart rate can be calculated by subtracting your age from 220. Below you can find a fantastic muscle building routine that you can perform entirely with free-weights. 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. Another detail to keep in mind is to only bend your forearm only as you pull the dumbbell up and focus on flexing the biceps. 1B. The library of dumbbell exercises is extensive and includes almost any bodyweight movement and barbell movement. Please don't injure yourself. Instead, allocate yourself a 15-minute dumbbell workout outside the demands of family, work, and career—a window that likely will come before everyone gets out of bed. Directions: Move from one exercise to the next with no rest. VPN Take no rest between the plyometric exercises and once you finish all three, take another 30 seconds rest before starting the routine over. Military Press (heavy dumbbells), 3A. 10 each side x Dumbbell Alternating Lunge Jump Keep each arm bent to the side of each shoulder, palms facing upward. 12 x Military Press Set 2 – 15 reps each Heavy Dumbbells Extend your arms straight up above your head and come back to the starting position again completing one repetition. Now you’re ready for a chest workout just about anywhere—hotel gym, garage, or backyard. You want to pay particular attention to your form and make sure that you don’t arch your back. 10 dumbbell leg workout moves to try at home. Good for: toning the arms, build big arms (working with bigger weights)! With just a pair of dumbbells, fast build muscle & strength and get your desired body shape at home! eval(ez_write_tag([[250,250],'mensjournal_com-under_second_paragraph','ezslot_1',167,'0','0']));She would know. High Knees (light dumbbells—holding at chest) Rest 30 seconds and move on to the plyometric exercises, holding your lighter weight dumbbells. 10 x Floor Press Start the movement with the dumbbell close to the body at nipple level and push it up and outwards while focusing on squeezing the inner portion of the pectorals. 50 x Mountain Climbers Directions: Complete 3 sets of each superset, taking no rest between exercises and 45-60 sec. This is one of the best reasons to begin working with dumbbells. 4B. Directions: Move continuously from one exercise to the next, never placing the dumbbell down. For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! For more information please read our, These Core-Crushing Pilates Workouts Will Level Up Your Winter Sports Game, Here's Why You Should Try LeBron James' Crazy 'Core and Mind' Stability Workout, Why Pilates Is the Missing Link in Your Fitness Regimen. You’ll perform as follows: DAY 1: Upper Body 1DAY 2: Lower Body 1DAY 3: Core 1DAY 4: Total Body 1DAY 5: HIIT 1 Dumbbell Split Squat. Lucky for you, deadlifts can also be performed using either kettlebells, or in our case, dumbbells. Your only need to move your arm, don't twist your hip in order to drop the dumbbell lower. 10 x Arnold Press While it’s nice to have the camraderie and competitive components of a big box or boutique gym, you can just as easily pack on muscle and hone a leaner, more defined body right in your own living room. 8 each side x Single Leg Romanian Deadlift-1-2 minutes rest-. Try doing four sets of 12 reps of dumbbell side lateral raises and you can quickly gauge how strong your shoulders are. To strengthen and build your upper arms without going to gym, you can combine and do tricep bodyweight workouts and dumbbell tricep exercises at home. If you’re tired of schlepping to the gym and are ready to build a weight room of your own at home, dumbbells should be one of your first buys. Do this workout in a circuit so so one set of each of all of them, as opposed to doing one exercise for multiple sets at a time. 8 x Walking Lunge-15 seconds rest- Do each exercise consecutively, resting only once you’ve completed a complete round of the circuit. This total body HIIT workout combines dumbbell strength movements with a cardio burst in between each set. Follow this sequence during this workout: - Dumbbell single leg deadlift: 8 reps (alternate between sides in different sets) All you need are a few sets of dumbbells and these basic exercises. 10 x Triceps Kickbacks 10 x Renegade Row with Pushup, 10 each side x Single Leg Romanian Deadlift rest between sets. Keep your left arm straight on the bench and hold your right arm straight just underneath your shoulder. You’ll Need: A set of lighter weight dumbbells, between 5-15 pounds. To perform a single leg deadlift, stand with the dumbbell in one hand and the other hand placed on your waist. We prepared 2 exercise databases- Dumbbell and Bodyweight. If you find yourself struggling by the end of the sets, it's best to drop the amount of weight slightly. Be sure to scroll down below to read about each one, and give the home workouts a try at the bottom of this page! 10 x Lateral Lunge 10 each side x Alternating V-Up Bomb your shoulders with this deceivingly easy looking exercise, Muscles worked: shoulders (mainly the side, the biggest protion), traps, core. Even if you are new to workouts, you will be able to follow along this one, we chose exercises that can be performed at home, with only one (or a pair of) dumbbell(s). 2. Dumbbells can be used for a variety of exercises. Overworking and under-supplying your body of key nutrients is the best way to get injured and to lose motivation fast. 10 each side x Plank T-Raise (In a straight-arm plank, lift a dumbbell up and rotate up into a side plank, keeping your eyes on the moving dumbbell. 8 x Shoulder I,Y,T (Front Raise, Y-Raise, Lateral Raise)*No rest pause. Want Beach-ready Abs This Summer? A lighter set (10-15 pounds), a moderate set (15-25 pounds), and a heavy set (25+ pounds). 1. And put your right feet firmly on the ground beside the end of the bench. Take 60 seconds rest between sets and repeat the giant set for 4 rounds. This total-body workout will have you exhausted and done—fast,” Lowe says. Fat needs should mainly be covered by eating good fats, like avocado, oily fish, nuts, coconut oil and so on. Muscles worked: Quads, calves, glutes, abs, arms and grip strength. As well as working your back, the one arm dumbbell row also works the biceps and the shoulders, toning the upper body area quite nicely. To perform a single leg deadlift, stand with the dumbbell in one hand and the other hand placed on your waist. “This workout combines weighted cardio movements with slow and steady heavy lifts to create a HIIT workout that’s not for the faint of heart,” Lowe says. Half repping is a common sight when people try to perform exercises with larger weights they can actually handle. Students save even more on fixed term memberships: up to 30% off. We applied a little change to transform this otherwise isolation exercise into a sort-of compound one: when you perform standing dumbbell curls, you need to engage your core to keep your body from swaying back and forth as you curl the dumbbell. You don’t need a gym membership to have a solid daily workout routine. Dumbbell row single hand Dumbbell row is a very effective exercise for your Lats and your upper back. 10 each side x Renegade Row Looking to get fit in 2020? You’ll Need: Three sets of dumbbells for this workout. 8 x Front Squat-15 seconds rest- Plates can be added and held on with collars, or the turn of a dial or lever. Although if you're new to pumpin' iron we do recommend you invest in the best gym gloves because, you know, chafing is not nice. You’ll Need: One set of moderately heavy dumbbells, between 15-25 pounds. Important: if you are concerned or have any concerns about your workout, please consult a medical professional before you start exercising. The weight is secured to the handle. )-1 minute rest-, Workout Finisher: 50 x Mountain Climbers Keep in mind that it is structured in a specific order. 12 x Squat This best home dumbbell workout for beginners will work almost every muscle in your body for a guaranteed burn. 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