12 x Hammer Curl-1 minute rest-, 12 x Chest Fly on Floor Directions: Move from one exercise to the next with no rest. For a 25 year old, their max heart rate is 195, for reference. Dumbbell Single-Leg Romanian Deadlift . VPN 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. 50 x Mountain Climbers Your Perfect Body Workout: How to Get a Tapered Torso, Broad Chest, and More. 10 dumbbell leg workout moves to try at home. Challenge accepted? She created these killer routines. In a standard dumbbell chest press, you would grip the dumbbells with your palms facing forwards, away from you. Dumbbell Bicep Curl. 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). PureGym has over 250 units all across the UK and you won't need a contact either when you sign up – leave anytime if you change your mind. 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 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. Looking to get fit in 2020? A clean rep is when you perform the exercise correctly, from beginning to end., using the correct muscle/muscle group. This 30-minute dumbbell workout to build your chest is designed as a circuit workout. Here’s how it works. Thinking about joining the gym? Hold a dumbbell in each hand, and take a big step back with one leg. Seriously. Weighted Russian Twists. It is called the king of lifts for a good reason, after all. eval(ez_write_tag([[468,60],'mensjournal_com-incontent_6','ezslot_3',121,'0','0'])); This workout is done in giant sets (a group of 4 or more exercises that target one body part) with no rest in between exercises. Dumbbells are equally as good to work your chest and your triceps. Also, if you have difficulties with excess weight, you might want to lose weight first and then start working out with weights. Do each exercise consecutively, resting only once you’ve completed a complete round of the circuit. 10 x Floor Press eval(ez_write_tag([[250,250],'mensjournal_com-incontent_11','ezslot_4',126,'0','0']));Directions: Perform each exercise for 8 reps, rest 15 seconds, then move right into the next exercise. 12 x Bicep Curl 10 x Renegade Row with Pushup, 10 each side x Single Leg Romanian Deadlift 10 each side x Dumbbell Alternating Lunge Jump When doing bench presses, try to keep your elbows tucked in slightly and move your arms in a similar fashion as you would if you were to perform a barbell bench press. This is a workout that will give most of your muscles a run for their money but which beginners can do without injuring themselves. 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. Set 1 – 20 reps each It includes all the classic exercises and can be done in a short period of time. 10 each side x Squat to Side Leg Raise (dumbbells in front squat position), 10 x Bicep Curl to Shoulder Press How It Works. Bring the dumbbell back down and repeat on the other side.) How Hold a dumbbell in each hand with palms facing each other. Wall Sit (heavy dumbbells—holding at chest), 4A. 15 x Reverse Fly. This total body home workout is perfect for working the entire body with no muss, no fuss. Stop when your back is parallel to the ground, then lift your back up to the starting position. “Combining exercises in a superset can be just as metabolically challenging as performing multiple exercise circuits,” Lowe says. Set 2 – 15 reps each Rest 30 seconds and move on to the plyometric exercises, holding your lighter weight dumbbells. This best home dumbbell workout for beginners will work almost every muscle in your body for a guaranteed burn. © Future Publishing Limited Quay House, The Ambury, Bath BA1 1UA. Dumbbells can be used for a variety of exercises. rest between sets. Renegade Row (heavy dumbbells). 1B. Military Press (heavy dumbbells), 3A. 2B. 10 x Straight-Leg Situp (dumbbells overhead) Take no (or minimal) rest between sets. The library of dumbbell exercises is extensive and includes almost any bodyweight movement and barbell movement. Take no rest between the plyometric exercises and once you finish all three, take another 30 seconds rest before starting the routine over. This is one of the best reasons to begin working with dumbbells. Using dumbbells only is a great alternative to a traditional CrossFit workout. A word that comes up almost all the time when talking about fitness is protein. This will leave more time for your muscles to recover from the sets and you will feel fatigued later. How to Make Your Chest and Back Workouts More Effective. The bench press is not exclusive to barbells, on the contrary. V-Up If you are serious about working out get at least a flat bench, a cheap home gym equipment, which expands your training possibilities. Complete all 3-sets for 3-4 rounds. Assuming you are around 80-90 kilos, you won't need more than 100-135 grams of protein to cover your daily needs. 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. These five exercises were combined to deliver a workout that challenges multiple major muscle groups in the body. You’ll Need: A moderate-weight pair of dumbbells between 15-25 pounds. With dumbbell exercises, you can target the triceps better. Students save even more on fixed term memberships: up to 30% off. Try performing single leg deadlifts slower, this way you extend the period of muscle activation, burning more calories. In case you haven't got a weight bench, you can do floor presses, when you lay down on the floor and do what you would otherwise do on a weight bench doing bench presses. 10 each side x Side Plank Hip Lift (Hold a dumbbell up with a straight arm. When you are ready, grab your weights and cycle through some of these trainer-approved dumbbell leg workout moves. Five dumbbell-only exercises you can do at home. A half rep is when you don't do the full range of motion during an exercise. If you find yourself struggling by the end of the sets, it's best to drop the amount of weight slightly. 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. 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. 2 )Fixed dumbbells. Keep going until your arms are straight above your chest, but don’t touch the weights to one another. One device we would like to recommend is a decent fitness smartwatch. The Dumbbell Bench Press is one of the best dumbbell exercises for the chest. Push your shoulder blades into the floor and pull them down and back. 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.. 10 x Manmakers (Pushup to Renegade Row to Burpee). 10 each side x Dumbbell Wood Chop 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. Here are 3 more tips on how you can make your workouts at home more effective. 10 x Squat Jumps Make sure you also drink plenty of water, that will speed up your metabolism, protect your cells and help muscle regeneration, too. 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. - Dumbbell dumbbell curl: 8 reps (do 8 on each side in one set) Throughout the movement the dumbbell should be elevated slightly from the beginning to the end of the exercise. Pulse Squats (heavy dumbbells), 2A. Finally, let the weight down, following the same motion how you lifted it it up in the first place. 10 x Squat to Press The following workout is designed for those who only have access to a set of dumbbells. 10 x Arnold Press Surfshark's incredible $2.21/pm VPN deal is still active - but for how long? Take no … Walking dumbbell … 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. 10 x Romanian Deadlift. Lie back on a bench and hold a dumbbell in each hand. Set 3 – 10 reps eacheval(ez_write_tag([[468,60],'mensjournal_com-incontent_13','ezslot_8',128,'0','0'])); Exercises: 50 x Mountain Climbers. You’ll Need: One set of light dumbbells between 10-15 pounds. Bicep curls are one of those few exercises that don't need much introduction. Overhead Dumbbell Butt Kickers (light dumbbells) These moves hit all the major muscles of your body, including the chest, back, shoulders, arms, legs, and abs. Directions: Move from one exercise to the little to no rest, taking a 2-minute recovery at the end of the circuit. 10 x Lateral Skater Jumps The standing dumbbell lateral raise looks easy. 10 x Front Raiseeval(ez_write_tag([[300,250],'mensjournal_com-incontent_9','ezslot_6',124,'0','0']));eval(ez_write_tag([[300,250],'mensjournal_com-incontent_8','ezslot_7',180,'0','0'])); 12 x Overhead Triceps Extensions Keep each arm bent to the side of each shoulder, palms facing upward. Russian Twist 8 x Split Squat-15 seconds rest- Situp For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! Even better, although it is recommended to perform one-arm dumbbell rows on an adjustable weight bench, it can also be performed on a chair or even just standing. All you need are a few sets of dumbbells and these basic exercises. The dumbbell should press can be done either standing or sitting. - Dumbbell bench press: 8 reps. Do four of the above sequence, keeping 30-60 seconds of rest between sets and 60-90 seconds after the each set of dumbbell bench press. Directions: Perform each heavy dumbbell exercise with no rest in between exercises. A lighter set (10-15 pounds), a moderate set (15-25 pounds), and a heavy set (25+ pounds). The workouts are set up in a 5-day split. For maximum results, choose three or four of the exercises provided per workout session. Then you’ll rest for 1 minute before moving on to the next superset. “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. Hold a dumbbell in each hand, with your palms facing down toward the floor. Below you can find a fantastic muscle building routine that you can perform entirely with free-weights. Aim for 4-5 rounds of this strength-plyo combo. Muscles worked: Quads, calves, glutes, abs, arms and grip strength. Dumbbells should sit at the core of your weights-based strength workout. Directions: Perform each heavy dumbbell exercise with no rest in between exercises. - Dumbbell side lateral raise: 8 reps Dumbbell row single hand Dumbbell row is a very effective exercise for your Lats and your upper back. Take 60 seconds rest between sets and repeat the giant set for 4 rounds. Ditch the barbell and work your chest with dumbbells, Muscles worked: chest, triceps, shoulders, forearms, traps, Good for: building a strong chest and getting big arms. We prepared 2 exercise databases- Dumbbell and Bodyweight. “The goal of this workout is to stay moving the entire time while the reps decrease with each set,” Lowe says. Do three rounds total. 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. 10 each side x Lateral Lunge to Front Raise Lucky for you, deadlifts can also be performed using either kettlebells, or in our case, dumbbells. Directions: Complete 3 sets of each superset, taking no rest between exercises and 45-60 sec. Barbell deadlifts work almost all the muscles in your body and there is probably no better way to build overall strength than doing barbell deadlifts. Your abs will be ablaze from the first set to the last. And if you don’t have an adjustable bench at home, try propping up one end of the bench on a sturdy support, like cinderblocks or bricks. Keep in mind that it is structured in a specific order. Please don't injure yourself. Fat needs should mainly be covered by eating good fats, like avocado, oily fish, nuts, coconut oil and so on. Want Beach-ready Abs This Summer? 50 x Mountain Climbers This total-body workout will have you exhausted and done—fast,” Lowe says. 8 x Walking Lunge-15 seconds rest- 12 x Alternating Bicep Curl-1 minute rest-, 12 x Pushups Work through each pair (1A and 1B, then 2A and 2B) going down the line of moves until all four pairs are finished. Let's not forget about this classic dumbbell exercise. Dumbbell Plyo Stepup (light dumbbells) 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. 12 x Military Press Single leg deadlift also doubles up as core exercise, since you will need your core to be engaged as you balance your body. Dumbbells are a popular choice for back exercises because of their versatility. Men’s Journal has affiliate partnerships so we may receive compensation for some links to products and services. If you are doing moderate exercising, you won't need loads of protein either: shoot for 1.2-1.5 grams per body kilogram per day. Protein, of course, can and should be sourced from a variety of sources, like fish, nuts, lean meat, vegetables and more. Try doing four sets of 12 reps of dumbbell side lateral raises and you can quickly gauge how strong your shoulders are. *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. 10 x Lateral Raise 8 x Front Squat-15 seconds rest- The best Boxing Day 2020 deals for Australia, The best full body workout: The BIG FIVE give you a full body workout in just 5 moves, Best calisthenics home workout: 5 bodyweight exercises and almost no equipment can get you ripped, Best bodyweight workout for beginners: 20 minute, NO gear workout anyone can do at home, Best Prime Day sportswear deals: Under Armour, Puma, Speedo and more, Bench press: how to do it, what muscles it works and the most effective bench press alternatives, How to squat properly: expert advice from a fitness professional, How to do hanging leg raises: hang your way to a six pack AND a strong grip, The best sports bras in 2020: Top support for every kind of exercise, Get a full body workout with the BOSS of all exercises for abs, arms, legs and more, Forget bicep curls, THIS exercise will give you bigger arms for sure, Get ripped fast with this ace gym workout tip for muscle growth, THE hardest abs, biceps and core exercise, Get a six pack fast (but not so easy) with. 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. 10 x Triceps Kickbacks 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. Half repping is a common sight when people try to perform exercises with larger weights they can actually handle. 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. 10 x Military Press. You’ll Need: One pair of heavy dumbbells; opt for 25 pounds or heavier. 8 x Shoulder I,Y,T (Front Raise, Y-Raise, Lateral Raise)*No rest pause. Simultaneously, raise your extended leg behind your on the other side of your body. 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. “The goal of this workout is to keep form as your muscles fatigue… which is incredibly difficult since the heavy-weighted exercises are paired with their weighted plyometric counterparts,” Lowe says. 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. If you find yourself … 10 x Dumbbell Plank Crossover (Place dumbbells outside of hands in plank position and transfer dumbbells from one side of body to the other while maintaining plank form.). Find your nearest gym by clicking on the button below.View Deal. 10 each side x Plank Spiderman Some people like to do it on a bench and some people like to do taking the support of the dumbbell rack. Notes: This was incline dumbbell press in the original routine, so if you have an adjustable bench, it would still be ideal in this spot. 10 each side x Dumbbell Plank T-Raise The dumbbells should move up and down in a vertical motion, not in a semi-circle, bumping the dumbbells to each other on the top. Although it does require you to have access to a flat bench it remains one of the best ways to target your pectoral muscles (chest), your triceps, as well as your front deltoids (shoulders). Directions: During this workout you’ll be performing each superset back and forth for 3 rounds with no rest in between. You want to pay particular attention to your form and make sure that you don’t arch your back. Supermans. For example, if you had a workout that called for 50 … Take 1 minute rest, then complete 2 more rounds (3 total). You basically have two choices in the dumbbell market: 1) Adjustable dumbbells. Max heart rate can be calculated by subtracting your age from 220. Heavy Dumbbells To perform a single leg deadlift, stand with the dumbbell in one hand and the other hand placed on your waist. T3 is part of Future plc, an international media group and leading digital publisher. However, these moves are limited and sometimes uncomfortable to perform without adequate equipment. 10 x Lateral Lunge We love the deadlift here at T3. 10 x Suitcase Squat Lie on the floor holding a dumbbell in each hand. “When done correctly this workout will make walking difficult for days after,” Lowe warns. 10 each side x Walking Lunge with Rotation (keep dumbbells close to your chest during rotation), 10 each side x Single-Arm Dumbbell Snatch 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). Try to only rest about a minute between rounds; the idea is to keep your heart pumping hard throughout the workout. Extend your elbows as you press the weights above your chest. You’ll Need: Three sets of dumbbells for this workout. 50 x Mountain Climbers Protein is one of the three macronutrients your body needs to function properly, the other two being fat and carbohydrate. Bomb your shoulders with this deceivingly easy looking exercise, Muscles worked: shoulders (mainly the side, the biggest protion), traps, core. Keep your left arm straight on the bench and hold your right arm straight just underneath your shoulder. Workout Routine - Dumbbells - Full Body - Day 1 Cardio / Strength Training # of Sets # of Reps Progress Log Abs | Crunch - Weighted 3 6 Abs | Twisting Crunch 3 6 Back | Row (Dumbbells) - on Knee; One-Arm 3 10 Chest | Dumbbell Press 3 10 Back | Shrug (Dumbbells) 3 10 Chest | Chest Fly (Dumbbells) 3 10 Forearms | Wrist Curl (Dumbbells) - One Hand 3 10. High Knees (light dumbbells—holding at chest) You don’t need a gym membership to have a solid daily workout routine. England and Wales company registration number 2008885. Bend forward, keeping your back straight, whilst also keeping your arm – the one holding the dumbbell – straight, lowering it to the ground as you bend forward. Unlike barbells, which are unwieldy and force you into fixed planes of motion, dumbbells … Then, complete a 4th set of each superset, completing a “rest pause” at the end of each exercise before moving on to the next superset. 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. Grab a dumbbell in your right hand, place your left knee on a flat or incline bench. 12 each side x Plank Tricep Kickbacks-1 minute rest-. Bend your elbows so that your hands are at a 90-degree angle from the … 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. Rest 30 seconds and move on to the plyometric exercises, holding your lighter weight dumbbells. 10 each side x Renegade Row Light Dumbbells  Follow this sequence during this workout: - Dumbbell single leg deadlift: 8 reps (alternate between sides in different sets) They should be about shoulder-width apart. 10 x Dumbbell Squat Jump Dumbbell Exercises Summary. Take 45-60 seconds rest between sets and aim to hit 4 rounds with perfect form. 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. Incline Dumbbell Press, or Any Chest Compound Exercise (choose one) 3 sets of 8-10 reps. 1-2 minutes rest between sets. 1. Directions: Move continuously from one exercise to the next, never placing the dumbbell down. “The continual movement of this workout will hit your entire upper body and leave your muscles burning,” Lowe says. 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