Total-Body Dumbbell
Workout
Provided
by American
Council on Exercise
There is
no question that weight training is essential for keeping your body-fat low,
increasing metabolism and strength, and improving posture and bone density. But
with busy schedules, hectic lives and tons of commitments, it may be hard to
find time to get to the gym. While playing around with machines and fancy
equipment is nice, it is certainly not necessary for a great total-body
workout. With just a pair of dumbbells, you can strengthen your muscles and
tone your body in the comfort of your own home.
Note: When shopping for dumbbells, chose ones
that challenge your muscles within 10 to 15 repetitions. As you get stronger,
you may need to invest in heavier dumbbells to keep progressing and improving.
Lateral Lunge with
Shoulder Raise
Hold
dumbbells in each hand. Take a large step directly out to your right side. Bend
your right knee, but keep your left leg straight, with the majority of your
weight on your right leg. Push your hips back so your
right shin remains close to vertical, chest up, knee behind your toes. Push off
your right heel and return to stand in center with your feet together. Once
standing, immediately raise the dumbbells out to your sides, palms mostly facing
the floor. Keep your arms straight and lift them until horizontal, then slowly
lower back to your sides. Repeat the lunge on your left leg, and return to
center, but for this repetition raise your arms straight in front of you.
Repeat 10 to 12 times per leg.
Forward Lunge with a Biceps Curl
Hold the
dumbbells in your hands and step forward with your right leg to execute a
lunge. Step far enough forward so that your right shin stays vertical, still
holding dumbbells down by your sides. Push off your right heel and step back to
return to standing, simultaneously performing a biceps curl. Finish with feet
together and dumbbells up in a curl. Step forward with your left leg, and lower
the dumbbells back down, finishing with your arms straight down, legs in a
lunge. Complete 10 to 12 repetitions with each leg.
Reverse Lunge with a Shoulder Press
Hold the
dumbbells up by your head, palms forward and elbows bent at about 90 degrees.
Reach back with your right leg and bend your left knee to drop into a reverse
lunge, still keeping your left shin vertical. Push off your back leg to return
to standing, while simultaneously pushing the dumbbells overhead into a
shoulder press. Finish with arms extended overhead in a standing position.
Repeat this pattern for 10 to 12 repetitions, alternating legs. As a
progression, you can incorporate Arnold Presses for a more complete shoulder
movement.
Squat to Upright Row
Start with
your feet slightly wider than shoulder-width apart. You can turn your toes
slightly out, so that as you squat your knees stay tracking over your feet.
Hold the dumbbells in each hand, palms facing your body. Push your hips back, keep your weight over your heels and squat down,
lowering the dumbbells simultaneously between your knees. You may have to place
your hands close together so they fit. Stand back up and lift your elbows up
and out to the sides, bringing your dumbbells to the top of your chest in an
upright row. Keep your elbows higher than your hands. Slowly lower the
dumbbells back down, and resume the next squat. For a slight variation to work
your inner thighs and glutes, stand with your feet farther apart, toes pointed
out for a Sumo squat.
Deadlift (Optional: Single Leg)
Stand with
your feet about shoulder-width apart and hold the dumbbells in front of your
legs, palms facing your body. Bend at your hips and press your glutes behind
you, keeping your back in neutral position or slightly arched. Keep the
dumbbells close to your shins during the entire movement. Slowly lower
the dumbbells until you feel a stretch in your hamstrings. Squeeze your glutes
and press your hips forward to stand back up. For an advanced movement, do a
single-leg deadlift. As you lower the dumbbells, simultaneously lift your right
leg behind you at the same rate. Ideally, finish with your back leg and chest
horizontal to the floor, and left leg stiff but slightly bent. Slowly return to
stand. Repeat 10 to 12 times on each leg.
I’s, Y’s and T’s
There are
a variety of back exercises that can all be executed in a bent-over,
straight-spine position. The only thing that varies is the position of your
arms. Bend over at the hips, keeping your back neutral
and chest open (do not round your shoulders forward). Keep your arms straight,
and lift them both straight up in front of you to finish with your arms by your
ears in an “I” position, and then bring them back down. Now raise them up and
out to the sides at a diagonal angle for a “Y” position, and return to start.
Finally, bring them straight out to your sides in a “T” position, and return to
start. You can do these in succession like the example, or vary which letter
you work on different days. As a variation, if you have trouble with your back
or limited range of motion through your shoulders, you can work these exercises
while lying prone on a mat, with light dumbbells or no dumbbells for mobility.
Just place your arms in the desired letter position on the floor, and lift them
about 6 inches, and return to the floor.
AUTHOR
Riana Rohmann
Riana Rohmann, CSCS, has her B.S., in exercise physiology from
CSU San Marcos. She started her fitness career as a high-level gymnastics coach
and progressed into personal training, which led to her position as a Combat
Fitness Specialist for the Marine Corps. She is also a national level NPC
Figure Competitor, as well as a coach. She has over 12 years of experience in
the professional fitness industry. Riana writes articles and blogs for various
publications including ACE, Livestrong.com AZ Central
Health and Fitness, TheNest Woman and Sexy-Strong.com.