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Full Body Dumbbell Workout – Results Achieved Only in 3 Days

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The full-body dumbbell workout is designed for those who invest with dumbbells. Working at home is the thing now, and lots of people have paid for a good pair of dumbbells? But did you want to know why dumbbells and not other equipment for weight lifting?

The full-body dumbbell workout is the perfect exercise for beginners. With only 3 days, the difference to your muscle can be seen. The increase in the volume of the activities can be seen instantly. With the use of the dumbbell, you can perform various equipment.

Doing this workout needs a rest day in between so that your muscles will not forcibly be used. It will also give your body more time to recover after the workouts.  For the routine, you will need to get at least 30 seconds and a maximum of 60 seconds per movement.

This kind of workout can be classified as high-intensity interval training. That is because of the lower intensity form of cardio on your recovery days.

Using a dumbbell with your workout can give intensity and more tense to your muscles.

For the full-body dumbbell workout, try these some routines to give your muscle a full-body workout.

Squat

Full-Body-Dumbbell-Workout---Results-Achieved-002Performing  squat as your full dumbbell workout, follow these simple steps:

  1. Your starting position is holding down your dumbbells on both of your sides.
  2. Then, stand with a slight bend in your knees and make sure your feet are apart with shoulder length.
  3. While in this position, keep your head up and your back straight. 
  4. Keep your eyes facing forward and slowly lower your body down. Do not lean down, just your eyes looking forward. 
  5. Then your buttocks should come out and drop straight down. Make sure that when you are squatting down, your thighs are parallel with the floor.
  6. Then raise your body slowly back up by pushing through your heels. Do not lock the knees when you do this. Instead, repeat the movement.

Deadlift (with Stiff Leg)

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  1. Your starting position is placing the dumbbell in a setup of deadlift using your stiff leg. 
  2. Hold the dumbbells on both sides while keeping a slight bend in your knees. 
  3. Then, slowly, stand up straight with your feet. The width should be the same as your shoulder. Make sure that your back is in a straight position.
  4. Next is bend over the waist while lowering the dumbbells over your feet. At this point, keep your knees stationary and no unnecessary movements.
  5. By doing this, the focus of your workout will be placed in your hamstrings. Therefore, lowering your dumbbells down will be easy and comfortable.
  6. After this, you can start raising the dumbbells upwards using your hamstrings. Make sure that your eyes are facing forward, and your shoulders remain at the back. 
  7. Squeeze your glutes and hamstring to stand up.

Lateral Raise

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  1. To start, get your dumbbells and placed both by your sides while standing straight. Make sure to keep your tension on your side delts by holding the dumbbells off your body slightly.
  2. Next, raise the dumbbells until your shoulder height, but your wrists should be above your elbows while doing this.  
  3. Then, continue to raise your shoulder height slowly. It will ensure that your wrists will go upward smoothly, and the pressure will be transferred from your side delts to the front. Hold this position.
  4. Finally, you can lower the weight back to your starting position. Make sure that in doing so, the dumbbells are not going to touch your body. Instead, raise them for the next repetition.

Dumbbell Curl in Standing Position

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  1. Make your starting position for the standing dumbbell curl is holding a pair of dumbbells and your feet together and dumbbells by your side. Make sure it will not touch your body.
  2. Then your palms should face upwards. Your elbows should be bent and slack upward. The tension should be on your biceps.
  3. Curl the dumbbells slowly going upward. This movement should squeeze the biceps.
  4. In doing this, lower the dumbbells to the starting position. Repeat as you desired.

Lying Dumbbell Extension

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  1. Your starting position is sitting on the end of a flat bench, and the dumbbells are on your thighs. 
  2. Then lie your back on the bend and extend the dumbbell above your head. Make sure that the dumbbells are not touching each other with your neutral grip.
  3. Bend your elbows only and keep your elbows fixed while pointing to your hips. Lower the dumbbells down beside your head until the level with your ears.
  4. Hold this position and squeeze the triceps while raising the dumbbells back to the starting position.
  5. Avoid locking the elbows out and repeat your desired repetitions.

Lunge Using a Dumbbell

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  1. For the full-body dumbbell workout, the dumbbell lunge workout will help you acquire the strength and power your muscle needs. First, choose a pair of dumbbells and stand up straight with your knees slightly bent. The dumbbells should be at your sides.
  2. For balance, step forward with your left leg to maintain it. Your squat position should be down through your hips.
  3. Your torso should be in a straight position while your head is up. Make sure that your knee would not track out over your toes.
  4. Using your heal to drive you, push yourself back to the starting position.
  5. Repeat this movement with your right leg and desired repetitions.

Hamstring Curl 

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  1. For your starting position, make sure the dumbbells are at the end of the bench. The weight of the dumbbells should be appropriate with your strength.
  2. Next, lie down with your chest on the bench. Your knees should be at the edge of the bench.
  3. Hold this position. Then grab your dumbbells with your feet on the ground. Ensure your legs are to the full extent, and your arms are around the bench for stability. 
  4. Slowly, bend the knees in a curl position towards your buttocks.
  5. Then raise the dumbbells past 90 degrees, but you should be comfortable when doing it.
  6. While in this position, lower the dumbbell until you reach your starting position. Repeat desired repetitions.

Bent-Over Dumbbell Reverse Fly

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  1. The first thing you need for the full-body dumbbell workout in a bent-over dumbbell reverse fly is to select the desired weight from the rack. 
  2. Then take a few steps back into an open area.
  3. Your hips should be in a hinge position until your body is parallel to the floor, almost. It would ensure your arms are in a straight down place from your shoulders. The grip should also be neutral. 
  4. Hold this position. Then take a deep breath while pulling the dumbbells upward. This move should use your rear delts for successful execution.
  5. Then lower the dumbbells slowly. 
  6. Turn your back as you control your movement reaching your starting position. Repeat for the desired number of repetitions.

Sharing My Thoughts

Living in our current lifestyle now due to the COVID 19 is difficult for us to go to the gym and do our daily routine and complete the full-body dumbbell workout. Therefore, with all the simple tips to perform dumbbell workout, you can achieve the full effect and enjoy the results afterward.

Dumbbell Workout Plan for Shoulders: 5 Best Perfect Exercises at Home

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The dumbbell workout plan for shoulders is a perfect exercise for individuals building lean muscles. Since gyms are not entirely operated at this time, this workout can be done at home conveniently. In just a week, you can see the difference between your shoulders before and after doing the dumbbell workout plan.

The dumbbell workout plan for shoulders can be performed for up to 12 weeks for perfect results. Then you can increase the weight of the dumbbells if you want to add muscle mass to your shoulders. There are no limits to this workout. However, you should know your limit and capacity to use dumbbells for the exercise.

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Also, you should know the schedule of your workout and consistency. Recovery and rest days are also crucial for your workout. Remember that for you to be able to build muscles, you need to watch over your diet as well.

There are many workout routines to perform using dumbbells. The weights of the dumbbells should be adjusted according to your capacity and build.

Effective Dumbbell Workout Plans

The Dumbbell Bench Press

Dumbbell-Workout-Plan-for-Shoulders-Best-Home-03This workout is almost the same as the barbell bench press, as both are performed to build the chest muscles. Pec muscles are enjoined with shoulder muscles. Therefore, it would help to achieve the dumbbell bench press for your dumbbell workout plan.

This workout is also performed to reduce the risks of shoulder and chest muscles. The shoulder stability is essential for the dumbbell workout plan, so here is how you will do the dumbbell bench press.

How to Perform:
  1. Your starting position is holding the dumbbells using a neutral grip. Place the dumbbells’ end in your hip crease. Then sit down on the bench.
  2. Afterward, lay your back on the bench and keep the dumbbells close to your chest. Take a deep breath and press the weights to lockout at the top carefully and slowly.
  3. Then lower the dumbbells as comfortable as possible with the handles about the level of your chest.
  4. Using the muscles of your chest, you can push the dumbbells upward until you reach your starting position. You can repeat it according to your strength.
REMINDERS:

If you are a beginner, meaning first-timer to perform, keep your dumbbells to your side without dropping them. You can only do this if you are well-experienced or conditioned to use excessive heavy weighted dumbbells.

Twisting the dumbbells back to neutral is advisable. It would bring your knees to the ends of the dumbbells and touching your thighs. Then the weights of the dumbbells can be used to rock back to an upright, seated position.

The Incline Dumbbell Bench Press

Dumbbell-Workout-Plan-for-Shoulders-Best-Home-04Another routine for the dumbbell workout plan, the incline dumbbell bench press, is one of the perfect workouts to build shoulders and triceps. But this workout will have the direct involvement of the chest.

Why incline? With various dumbbell workout plans, the incline position will allow a better target for the upper portion of the chest. It also promotes balance and equal strength for both sides of the chest. Well-performed incline dumbbell bench press will increase the power of the shoulders as well. So, here is the perfect way to perform it. 

How to Perform: 
  1. The starting position is holding your dumbbells using a neutral grip. While holding the dumbbells, put the ends in your hip crease and sit down on the edge of the incline bench.
  2. Slowly, lay back and keep the weights close to your chest. Take a deep breath and press the dumbbells to lockout at the top.
  3. Lower the dumbbells slowly and put it under control as far as possible. The handles should level with your chest.
  4. Contract your chest muscles and push the dumbbells back up to the starting position. 
  5. Repeat this position until you reach your dumbbell workout plan goals.

The Standing Dumbbell Press

kTfasad4fjIt is one of the dumbbell workout plans for building solid mass muscles that are essentials for movement. Muscle mass is vital to have the correct form when lifting heavyweights.

The sudden increase in the weight of dumbbells can result in injuries that can prevent your shoulder from moving. So to avoid this from happening, you may need the most extended range of motion as possible to have proper control of the dumbbells.

Why this dumbbell workout plan? This workout is best for individuals with lower back issues. 

How to perform:
  1. Your starting position for this workout is grabbing a pair of dumbbells and stand straight up with your feet around. The width should be the same as your shoulder.
  2. Then raise the dumbbells to shoulder height on each side and twist so that your palms are facing forward. Also, heads and eyes forward.
  3. The dumbbells should rise slowly above the head with arms extended fully.
  4. Right after you extend above, begin to lower the dumbbells immediately. Never pause a moment when doing this dumbbell workout.
  5. Repeat this workout with the desired amount of repetitions.

The Dumbbell Lateral Raise

kTfa3f4d4fjAnother workout for the dumbbell workout plan is the lateral raise. This workout helps tone down muscles in proper formation. A good exercise is a key above everything, mainly when you target upper body muscles. At the end of the dumbbell workout plan is the “V” shape.

  1. Grab a set of dumbbells and stand straight up with the dumbbells at your sides – this is your starting position. Make sure the palms are facing the body.
  2. The dumbbells should be slightly off the body to keep the tension on the side delts.
  3. Raise the dumbbells until you touch your shoulder. Make sure that if you execute this move, your wrist should not go above the elbows. 
  4. When you reach the top, pause for a while and lower the weight back slowly until you reach the starting position. While doing this workout, do not let the dumbbells touch your body.

The Bent-Over Dumbbell Tricep Kickback Workout

efkTfa3f4d4fjThe bent-over dumbbell tricep kickback workout is one of the dumbbell workout plans. This is a classic exercise that is used for ages. However, this dumbbell workout plan is done with focus and slowly. A proper contraction on the triceps will establish a mind-muscle connection. 

  1. Choose your desired weight from the rack and stand in an open area. Hinge forwards, and the dumbbells should be rowed into position. Extend the elbows while flexing the triceps. It is the starting position.
  2. While forwarding the hips, there should be excessive curvature within the lumbar spine. Make sure to avoid overextension through the lumbar spine—some tension through the abdominals.
  3. Then exhale while extending the dumbbell behind the body and flex the tricep.
  4. Your head should be in a reasonably neutral position and focus on a spot on the floor. Then you can complete all the repetitions.

Sharing My Thoughts

The dumbbell workout plan is effective, and you can achieve lean shoulder muscles. Schedule and workout routines should be consistent and never be taken for granted. Having excuses should be out of the options if you want to have shoulder muscles. 

Rowing Dumbbell, Burning Calories and Body Fats in 20-minutes workout!

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Rowing dumbbell is a really savior when it comes to calorie crushing. When doing exercise and different workouts, we are burning calories. That is why we are choosing exercises that can quickly burn our calories and, of course, body fats.

Rowing dumbbell is an ideal workout if you want a quick calorie-burning exercise. When we think of burning calories, the first thing that comes to our mind is going to a gym, and nothing is wrong with that. That is the right choice because surely you can achieve the goal of burning some calories fast is using the equipment.

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Dumbbell is one of the many types of equipment that you can use when doing a workout. The combination of this equipment with different routine exercises can give you a significant improvement. It builds muscles in your glutes and legs while burning calories and body fats.

So if you aim to increase muscles and doubling the burning of calories and body fats, you should try the rowing dumbbell.

In rowing dumbbell, let us set the rounds in 8. These rounds include rowing and thrusters. But this should be performed in 20 minutes.

What is rowing dumbbell?

Rowing dumbbell is a core exercise, and this drive can make as much as 30% of your arms and 70% to your legs healthier. Also, control in breathing is essential when doing rowing dumbbell. Consistency is also crucial as you go along.

The repetitions of 8 times should be done with consistency.

  1. Your starting position is resting the dumbbells on top of the shoulder. The force should come from your legs.
  2. Then hold the weights with your arms alone.
  3. Braced the core to control yourself down into the bottom while in the squat position.
  4. After that, drive it up with power and let your legs send the weights up and lockout of your arms.
  5. Then sink straight into your next repetition.

Advance Dumbbell Workout

Other rowing dumbbell workouts can help you achieve your goals. Here are the top dumbbell workout guides for you.

Barbell Row

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  1. Your starting position is holding a barbell in width the same as your shoulder. The barbell should be overhand grip.
  2. Then bend your knees slightly while bending over with your torso parallel to the floor at 45 degrees.
  3. Your next move is with the bar hanging straight down toward the floor while your arms are extended. Make sure you bend your elbows to contract the back muscles to pull the bar up to your stomach. Just keep your torso in the same position.
  4. Lower the bar back slowly and your arms in an extended position.

Why this workout?

The barbell row works the muscles in your stomach, which will make your body stable. By pulling the bar with force, it creates muscle contraction in your body. A classic workout for your back muscles, but it also gives strength to your torso.

Reverse-Grip Barbell Row

  1. Your starting position is the same as the standard barbell row. But this time, the underhand grip is on the bar. 
  2. Then bend over your waist into a 45 degrees position. Start with your arms hanging towards the floor while pulling the bar to your stomach.
  3. When you lift, maintain the angle throughout. Squeeze the contraction at the top and lower back down slowly. 
  4. Make sure your elbows are close to your body.

Why this workout?

This workout is one of the practical exercises for athletes as it hits more the lower lats than another overhand grip. It also makes a secure connection between muscles and minds. It is an excellent exercise for back muscles.

Single-Arm Dumbbell Row

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  1. You may start this workout by bending one knee with a hand on a bench opposite. Your hand should hold a dumbbell. 
  2. With your back level with the floor, start to bend over at the waist. Your head should be pointed down, but the dumbbell should be hanging straight toward the floor. Make sure to keep your arm extended and your palm facing in.
  3. Then keep your chest on the ground while pulling the dumbbell up to your waist. It will contract your back muscles, and your elbows bend.
  4. While reaching the top, squeeze your shoulder blades together and lower the dumbbells slowly. It should be like your starting position.
  5. Afterward, switch arms and repeat the routine from the beginning.

Why this workout?

This workout is set to have isolation in each arm. The rowing dumbbell provides a maximum range of motion but allowing you to focus on the weaker side. Meaning, this workout addresses imbalance issues. Unlike other exercises, the single-arm dumbbell row is using a bench for support. So you do not need to worry about your torso. Just remain focused on pulling weights and reduce injuries to your lower back.

Incline Bench Row

  1. Your starting position is lying facedown on an incline bench. Make sure your feet are on the floor while holding a pair of dumbbells.
  2. Then your arms should be hanging straight toward the floor, and the palms are facing each other. Also, keep your elbows extended.
  3. While in this position, make sure your back muscles are contracted to lead your elbows and pull the dumbbells straight up.
  4. Before reaching the top, squeeze your shoulder blades while your dumbbells are in the midsection. 
  5. Afterward, lower the weights to the start position.

Why this workout?

Rowing dumbbells in an incline position will maximize the isolation in the muscle group. Also, in this position, the legs are positioned in the right manner for your knees to bend. So balance will not be an issue in this rowing dumbbell workout.

Sharing My Thoughts

Doing some workout makes your body burn some calories and body fats. The rowing dumbbell can be a little complicated, but the results of this workout and alike can help you attain the body shape you need. A fit and well-maintained body cannot only be achieved with exercise but with a proper diet as well.

Chest Workout at Home: Pump Up Those Muscles with 1-week Training

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Chest workout at home is a goal since most of us are staying indoors, and hitting the gym is impossible. It is one of the exercises that you should try now that going to the gym is prohibited for the time being. Being at home is not bad, after all.

Chest workout at home can make you build muscles to your upper body in less than a week. It defines the need for your muscles to have some exercise. Imagine being at home and doing some workout that will give your muscles a stretch. Well, this is it.

Years ago, bodybuilders performed the chest workout at home. It is training between sets to improve muscle mass and build more strength for a more advanced workout.

The chest workout at home is more likely the same performance at the gym. Building new meat on your pecs is a new transformation after quarantine, so hold on tight with your t-shirts and sweatshirts.

Why are chest muscles important?

Muscles in your pecs are essential, like other muscle groups in the body. Chest muscles consist of two primary muscles – the pectoralis major and minor. This is why we call chest muscles, “pecs.”

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These muscles do not rest in the upper body for anything. The chest muscles attached to the shoulder and breastbone. Without these muscles, we cannot move our joints and hands, which means, how can we do our daily activities without our pecs?

Doing the Chest Workout at Home Without Equipment

Doing daily routines at home and work, basically everywhere, chest muscles are what we need. It supports our upper body for basic and complex movements. This is why we need some workout for our chest to maintain strength and increase power.

No equipment? No problem with that because you can perform a chest workout at home without equipment.

Push-Ups

Push-ups are the most common exercise you can do for your pecs; This is a classic workout but with excellent results. This training is for upper body workout to develop chest muscles. Do you want to know the technique? Make sure to use a wide grip.

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For a beginner, a regular push-up can be challenging. So here are some ways to start with, so your chest workout at home will not stress you out.

Incline Push up

This push up will help you to have less body weight while doing a chest workout. Remember, the steeper the incline, the less pressure your pecs receive.

Decline Push up

On the contrary, a decline pushes up targets your upper chest. It is not for a beginner to perform. If you have a decline push up as your chest workout at home, more bodyweight will go to your upper chest. Do you think you are okay with this?

The push-ups, as your chest workout at home, can have many variations aside from incline and decline. You can have clap push-ups. This movement gives your pecs a different pressure compared to regular push-ups.

In push-ups, a slow movement to pay attention while correcting the form of your body will have great conditioning results. Before doing another complex chest workout at home, this workout can increase muscle mass. Just by lowering yourself slowly and pushing it back to your starting position, it will definitely give your muscles impact.

Chest Workout with Equipment at Home

Workout equipment can be done at home, and you will be surprised by the quick result. At first, you will hesitate to do some workout at home because you will imagine big workout machines and equipment.

But the chest workout at home only needs equipment that is easy to carry. Just make sure you will have enough space for your workout.

Chest Press using Dumbbellsdumbbell-chest54gh

  1. Your starting position is lying on a flat bench with your hands holding the dumbbells at your side.
  2. Next, stretch your arms over your shoulder. The length should be the same as your shoulder.
  3. Then, descend your elbow slowly, which is parallel to the floor with a 90-degree angle. Inhale while doing this.
  4. Afterward, push the weights back up and exhale. Return to your starting position.

Like push-ups, the chest press has two variations – incline and decline formation.

In incline chest press, you can still use the dumbbells.

  1. Your starting point is lying on a bench with an incline dumbbell in each hand.
  2. Next, lift the dumbbells shoulder-width apart, arms extended, and rotate your wrists so that the palms of your hands are facing each other.
  3. Then, stay in control of the dumbbells at all times and lower the weights while inhaling slowly.
  4. Push the dumbbells upwards using the pressure coming from your pecs.

In decline chest press, the routine is opposite with the incline, but dumbbells will be your equipment.

  1. Before lying down with the dumbbells in each hand, make sure to secure your legs at the end of the declined bench.
  2. While lying down, move the dumbbells above your shoulders. It should be facing each other.
  3. Lower the weights slowly with your elbows parallel to the floor.
  4. Then bring the dumbbells up while exhaling. Your pecs should be contracting in doing this chest workout at home.

Chest Fly

  1. Your starting position is lying on a flat bench with the dumbbells in each hand, facing each other.
  2. Next, extend the arms above your chest, keeping it shoulder-width apart and your elbows flexible at all times.
  3. Then lower your arms on both sides, forming a wide arc to feel a stretch in your chest.
  4. After that, bring the dumbbells back upwards.

Make sure that this movement should be on the level of the shoulder joint. Not the arms and elbows.

Sharing My Thoughts

Indeed, the chest workout at home is just the basics of more advanced and sophisticated exercises. But the impact of this workout can be seen in just a week. If the routines are correctly done, the results will exceed your expectations. However, the exercise should not stress you out to lose weight instantly.

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