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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.

Fencing Workout: A Considerable Exercises for Weight Loss

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Fencing workout is the best routine to utilize your time and energy. You don’t need to be a fencing athlete. Meaning even an ordinary individual can do a fencing workout. Let us just hope that no one will get hurt.

Fencing workout for professionals is a preparation for the game or tournament. But let us do the fencing workout more straightforwardly. This kind of exercise is unusual if you are not familiar with the basic movements.

So let us start with the basics. Just remember when doing fencing workout, you should prepare your body with two types of workout. These movements are called specific and transferable exercises. Only professionals can identity this easily. But let us not make it as a reason to stop at this point.

However, our primary focus now is the specific exercises for fencing workout. The particular activities involved movements that will develop and improve strength in your body.

Training in Fencing Workout

There are different kinds of training fencing workouts, which are strength and power. When you say strength fencing workout, it is not the apparent part of fencing workout. It means deeper, and that is what we are going to know.

The definition of strength is how much mass you can move with a particular movement. But when doing fencing workout, it is different.

And the power is defined as an explosive application of force and how well you move the mass.

Doing strength training in every workout is an easy job, but how about doing power? Power is less discussed in pieces of training and exercises, but it is vital as strength when you are doing fencing workout to be specific.

Strength is all about repetitions and performing different sets per session. Usually, in a workout training, there are suggested repetitions and sets to be completed. It will be the basis of the evaluation if you can perform strength workouts and determine what is the best routine for the training.

While power is taking the strength exercises and placing a time restriction on it, the goal is to complete as many repetitions as possible within the time frame and develop the power to your muscles.

So when it comes to fencing workout, there are some routines you should follow to condition your muscles in a different phase that can catch up in the fencing game.

Routines to Complete Fencing Power

Phase 1: Lunge

askdnflungeIt is the most critical move in fencing workout. When you make a lunge, it enables your core to endure a successful attack against your opponent. To do this successfully, it needs strength, flexibility, and balance. These combinations can make a powerful and successful lunge attack. It is essential to know that lunges will give you enough power for it. However, you should do different types of lunges to help your workout with fencing.

Broad Jump

Fencing-Workout-A-Considerable-Exercises-02Pay attention to your calf and Achilles, gluteus maximus, quadriceps, and your groin to have enough power for this workout. In doing a broad jump, it is a form of lunges that when you push off your back leg, all the muscles will help you accelerate your body forward to your opponent. It is a motion in fencing workout without using your front leg at all because the power of your body lies mostly at the back of the leg.

Long Jump

Are you talking about acceleration? The standing long jump is what your body needs. It is a simple yet effective way to overcome the focus of gravity while propelling your body forward. That is where a powerful lunge is based.

Vertical Jump

Fencing-Workout-A-Considerable-Exercises-03For the final step, a vertical jump can make it happen. These exercises can work on the overall ability to spring off the ground.

Improving Lunges for Fencing Exercises

Lunges can be useful in fencing workout, but it does not end that way. If you want to have incredible strength in their legs, you will need to know a speed skater movement. This motion can make your legs more reliable, which improves your lunge movement.

Other than speed skater, you can do a pistol squat as preparation and part of your routine. Bending the knee to a maximum 90 degree can focus and challenge your leg, which means that your strength can go beyond the usual. It will also help you cover more distance than your average performance of lunges.

Phase 2: Thrust

Once you perfect or let us say you are familiar with it, you will have to perform a thrust. The thrust motion is a technique used in fencing. But you can do it while doing a fencing workout. Even your perfect lunges motions, you will need to focus on strength and condition your body to make the final arm extension both faster and more robust.

Ball Toss

It is one of the thrust movements that you can do to build more strength in your arms. Using a medicine ball toss, you can have a versatile movement because of the lightweight. So even if you throw it on any surface, it will not cause any damage.

Testing your Arm Strength

In fencing workout, arm strength is essential. It needs to be more durable, and your body weight and positioning are significant to find strength. It is a way to test your arm strength. By using resistance bands, you can ensure if your arms have enough power. Strengthening your muscles to your shoulder is critical to a sturdy arm extension.

How to be Safe while Doing Fencing Workout

They say prevention is better than any cure, and the common injury that you might acquire when doing fencing workout is an imbalance.

Combatting imbalance needs both side sides of your body can avoid imbalance. Make sure that your hip positioning and strong emphasis should be placed on core stability and the transfer of force.

Phase 3: Know when you are ready.

Fencing workout can be evaluated and determined current strengths by observing standard testing measures, which include movement assessment. The imbalances, change of direction, and power test could be a sign that your workout needs improvement.

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Training is vital to have power in doing fencing workout. The nature of fencing sport is about velocity; a muscle firing movement is all you need. The action is all forward, and to improve the distance, you may perform exercises for power.

After learning about power, agility is also needed when doing fencing workout. Since fencing sport uses a weapon, you should learn the stability and ability to control your movement. Momentum is essential in fencing, so you should focus on rapid deceleration at various speeds all the time.

Sharing My Thoughts

Know your body composition if you want to know if you are ready for a fencing workout. In fencing, the most successful athletes are tall and lean with long wingspans. Reaching distance is also one of the significant factors.

Since it multi-joint, compound exercises with metabolic components and proper nutrition. You also need an adequate recovery workout. Consider doing yoga, breathing exercises, and stretching after the workout. Athletes also do this and more recovery treatments applicable to fencing athletes.

Why this kind of workout? Fencing workout can help you feel relax and focus. With your arm movements in different ways to know the pressure, speed, and lower body movement, the combination of your mind and body, making your progress possible.

Home Workout Plans for Busy Mothers: Easy, Fast Routines to Burn Fats

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Home workout plans for busy mothers should consist of simple routines. Considering different workloads in the office, you will have lesser times for other things like workouts or exercises.

Home workout plans for busy mothers are exercises that will not consume so much time. The workout should be performed within 30 minutes to burn some calories. Therefore, choosing a set of activities to do should be based on quality rather than quantity.

Most mothers do not need weights. Everyday household chores like doing laundry can be useful to train to lift. Cleaning around the house can burn some calories with all the floor sweeping and mopping.

But for best results, nothing can beat the workout being done in the gym. However, you can do the same at home by using some of the things in your house.

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Workouts for Moms

Circuit

Circuit at-home is one of the home workout plans for busy mothers. While their kids are focused on their homework, a towel is the best tool if you will perform a circuit. This workout can benefit your lower body with 15 repetitions of hamstring curls; upper body by doing 10 repetitions of push-ups; lower body with 20 repetitions of jump lunge; and finally, the core muscles with towel pikes of 15 repetitions.

If you can spend some time going to the gym, mothers can do some circuit exercises. For 30 minutes, they can do 12 repetitions each of barbell thrusters, dumbbell squat and Press, single-leg dumbbell deadlifts, and push up with knee tuck.

Do the towel hamstring curls.

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Multi-tasking is a regular thing being a mother. So doing a workout is a good thing as a stress reliever. How to do it?

  1. To begin, bent your knees and heels backward using a towel on the floor.
  2. Lift your hips and squeeze your glutes by performing a bridge.
  3. While your hip is at full extension, extend your legs by pushing your heels out as far as you can.
  4. Make sure your glutes are not touching the ground.
  5. Once your legs are extended, engage your hamstrings then move your heels into the ground.
  6. Next is lift your hips and pull back in towards the body.

Finish push up with clapping.

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Let us add some routine while doing a push-up. If getting the fats is the problem, mothers can do a push up in between free time. For better results, here are the steps on how you achieve it.

  1. Your starting position is the traditional push-up. Make sure that your hands are more extensive than shoulder length, and your elbows should be around 45 degrees.
  2. While doing a push-up, squeeze your glutes, core, and lower your body at the same time.
  3. Perform the push up with clapping of both hands while pushing up yourself. It is a challenging routine to add to your workout.

Jump from a lunge position.

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Since being a mother is taking a toll with body shape and weight, making a jump lunge is one of the home workout plans for busy mothers. Mothers can try this exercise to get rid of extra calories and fats.

First, prepare your body in a lunge position:

  1. While standing straight and tall, take a step forward with your right leg.
  2. Then bend your knees about 90 degrees. While doing this, the right knee should be aligned with your ankle.
  3. The left knee is hovering over the ground.

Then ready your body in a jump position:

  1. While in a lunge position, jump into the air.
  2. Then alternate your legs while in the air so you can reach the ground with your other leg in the front position.
  3. Alternate the legs in each repetition.

Squat and Press using a dumbbell.

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For some busy mothers, doing squats and Press is one of the effective workout plans, and below are the simple steps to achieve it.

  1. Bend your one leg slightly and lower your torso to extend your upper body forward with your opposite leg behind.
  2. Make sure your body is hinging from the hip and glute.
  3. Maintain a neutral spine position throughout the exercise.
  4. Hold your dumbbells close to your body and lower to the ground. While doing this, be sure to stop around knee height.
  5. Make sure you feel stretched to your leg muscles and gluteal area.
  6. Afterward, you can pull the hips through. Then return to your position by standing up tall.

Quick Workout Plans for Mothers

We understand those busy mothers have no time to go to the gym. So these quick home workout plans for working mothers are essentials like preparing healthy food.

One way to burn calories and fats for busy moms is these 10-minute workouts using a jumping rope.

How to finish the 10-minute workout?

Using a rope, stand with your feet together. Then jump as high to clear the line under your feet. Land softly with knees slightly bent and aimed for one bounce per swing of the rope. You can do this for 2 minutes.

After that, land with your feet together, then the next jump, land with your feet apart. For two minutes, you can do this – the jumping jacks.

Now, let us level up with a little difficulty.

You can do squats with curls. It is a 30-second squat, so it should be quick. While standing with feet apart, make sure that it is shoulder-width apart before double up your jump rope. Then hold it down in front of your thighs with palms facing out. Bend your knees and lower your butt like you are going to sit in a chair. This is the squat position and maintains this position for a count of two with your elbow bend. Then you can start in your place and repeat this routine in 30 seconds.

You can do the jumping rope alternately for 2 minutes. Just hop first on your right leg for 10 seconds then do the same to your left. You can continue this alternately for every 10 seconds.

Okay, now that you know the squat position in jumping rope, you can do another routine with it. Doing a squat with overhead raise, you will need to have your elbows bent while holding the rope at shoulder height. Make this with your palms facing out and straightening your arms overhead. Count to two while maintaining this position and return to start. You can repeat and complete this routine for 30 seconds.

Afterward, you can jog for 2 minutes. Landing on your right foot, then the other foot is the right way to jog while jumping rope. Tiring, but you will enjoy it, so look closely at your watch.

Jumping rope is one of the home workout plans for busy mothers. So as the finale, you can do a high-knee march. For 30 seconds, you can do this by putting your rope to the side for this cool-down interval. Then you can march in place and bring your knees up to your thighs and parallel to the ground.  Then your elbows should be bent and swing your arms with each step. And you can return to your starting position.

Our Insights

Mothers should not be weary if you cannot go to the gym. With these home workout plans for busy mothers, you can do shortcut workouts but will burn calories and fats. Make sure you are in good condition, and all the household chores are settled before starting any of these.

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