You don’t need fancy equipment to build muscle strength—sculpt a better Body right now with just a few pairs of these everyday weights.
There’s something intensely satisfying about lifting with barbells. After all, there’s nothing like loading up a bunch of steel and conquering a new personal best in the deadlift. But when push comes to press, dumbbells offer a lot more versatility. They don’t need much space, and you can find them anywhere, from the dinkiest hotel fitness center to your uncle’s garage.
With just a few pairs of weights, this dumbbell-only routine will hit the major muscle groups in your body, and in only 30 minutes a day.
WHY IT WORKS
Dumbbells allow you to train one side of your body at a time, which is great for curing any strength imbalances you’ve developed. And because each limb moves independently, your core has to brace harder to prevent you from tipping to one side. Hello, six-pack!
DIRECTIONS
Frequency: Do this workout three times per week, in the following sequence, resting at least a day between each session.
How to Do It: Perform as straight sets, completing all the prescribed sets for one exercise before moving on to the next. On all one-handed (or one-legged) moves, repeat with opposite limb. That’s one set.
The Total-body Dumbbell Workout
1. FLOOR PRESS
Sets: 3 Reps: 10 Rest: As little as possible
Equipment: Barbell
Body Parts: Chest
1. Lie on the floor with a dumbbell in each hand. Your palms should face each other and your triceps should be resting on the floor, but not your elbows.
2. Explosively press the dumbbells up. Lower them until only your triceps touch the floor.
3. Pause for a moment and then begin the next rep. Increase the weight gradually each set.
2. BENTOVER DUMBBELL ROW
Sets: 3 Reps: 15 each side Rest: As little as possible
Equipment: Dumbbells
Body Parts: Lats
1. Hold a dumbbell in each hand and bend your hips back until your torso is about parallel to the floor.
2.Keep your lower back in its natural arch. Row the weights to your sides with palms down, squeezing your shoulder blades together at the top.
3. WEIGHTED SITUP
Sets: 2 Reps: 5 each side Rest: As little as possible
Equipment: Weight Plates
Body Parts: Lower Body
1. Lie on the floor holding a weight plate at your chest. Bend your knees 90 degrees with feet on the floor.
2. Tuck your chin to your chest and sit up all the way.
4. RENEGADE ROW
Sets: 3 Reps: 10 each side Rest: As little as possible
Equipment: Dumbbells
Body Parts: Core
1. Hold a dumbbell in each hand and get into pushup position, balancing on the handles. Shift your body weight to your right side so your left arm feels light. Row the left-hand dumbbell to your hip. Repeat on the opposite side. Keep your body in a straight line and your abs braced throughout.
5. GOBLET SQUAT
Sets: 3 Reps: 15 Rest: As little as possible
Equipment: Kettlebells
Body Parts: Quads
1.Hold a kettlebell (or one end of a dumbbell) with both hands under your chin. Twist your feet into the floor so your toes turn out about 30 degrees.
2.Squat, pushing your knees out so your elbows can move in between them. Go as low as you can without losing the arch in your lower back and come back up.
6. ONE-ARM OVERHEAD PRESS
Sets: 3 Reps: 15 each side Rest: As little as possible
Equipment: Dumbbells
Body Parts: Shoulders
1. Stand holding a weight at shoulder level and brace your abs. Keeping your torso straight and upright, press the weight straight overhead. Complete your reps on one side, then repeat on the other side.
7. SINGLE-LEG ROMANIAN DEADLIFT
Sets: 3 Reps: 8 each side Rest: As little as possible
Equipment: Dumbbells
Body Parts: Glutes
1.Hold a dumbbell in one hand and stand on the opposite leg.
2.Bend your hips back and lower your torso until you feel your lower back is about to lose its arch. Squeeze your glutes and extend your hips to come up.
8. DUMBBELL ONE-ARM SWING
Sets: 3 Reps: 15-20 each side Rest: As little as possible
Equipment: Dumbbells
Body Parts: Total Body
1. Hold a dumbbell or kettlebell by its handlewith one hand and stand with feet shoulder-width apart. Twist your feet into the floor.
2. Bend your hips back and swing the weight through your legs and behind you while keeping your lower back flat. Bend your knees as necessary. Explosively extend your hips to swing the weight up to shoulder level.
Work up to 5 sets.
