Get Strong Arms, Lean Legs, and a Carved Core With This Basic (but Effective!) Dumbbell Workout

If you’re totally intimidated by the weights at the gym, but you want to start strength training to get stronger or to lose weight, this workout was made for you. As long as you have a pair of dumbbells, you can do it anywhere, anytime. These dumbbell moves are basic, but you’ll still get in a muscle-burning workout in under 15 minutes that will leave you sore tomorrow.

Basic Total-Body Dumbbell Workout

Equipment needed: One pair of light- to medium-weight dumbbells (three to 10 pounds). Once you get stronger, you can increase the dumbbell weight.

Directions: Repeat this 10-move workout for a total of three rounds. Focus on moving with control and with proper form. Each round should take you four to five minutes.

Exercise Reps
Shoulder press 10 reps
Dumbbell deadlift 10 reps
Dumbbell sumo squat 10 reps
Upright row 10 reps
Goblet squat 10 reps
Triceps kickback 10 reps
Alternating forward lunge with biceps curl 10 reps (5 per side)
Plank dumbbell row 10 reps (5 per side)
Dumbbell bench press 10 reps
Seated Russian twist 10 reps (10 per side)

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