If you have a bench or even a stability ball, just do the exercises as prescribed, while enjoying the greater range of motion that bench-based training allows. Using workout 3 your legs and abs. Dumbbell Bent Over Row. I’ve taken two of my most popular workouts and redesigned them so they can be done at home with practically nothing but dumbbells. “Strapped for time? This total-body workout will have you exhausted and done—fast,” Lowe says. Dumbbell Plyo Stepup (light dumbbells)4B. “The continual movement of this workout will hit your entire upper body and leave your muscles burning,” Lowe says. “The goal of this workout is to stay moving the entire time while the reps decrease with each set,” Lowe says. Check out the original program for all of those details: The Muscle Building Workout Routine, Now let’s answer some questions you may have about these workouts…. “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. The best dumbbell workouts are simple, convenient, and easy to do right at home. Take 45-60 seconds rest between sets and aim to hit 4 rounds with perfect form. Here’s how it works. Your muscles don’t know or care what equipment you’re using, nor do they know or care if you’re at home or in a big fancy gym. A set of dumbbells in a variety of weights is a great starting point for being able to perform a range of exercises and workouts in the comfort of your home. Directions: Move from one exercise to the little to no rest, taking a 2-minute recovery at the end of the circuit. Same thing applies for every other type of exercise. Yes you can. 1 … The reality of today’s trainers, Hammond says, is that for most cases and most people, dumbbells are more effective and versatile than any home workout machine you can buy. So yeah, you can absolutely build muscle while training at home with nothing but dumbbells. Looking for a free dumbbell workout routine you can do at home? Men’s Journal has affiliate partnerships so we may receive compensation for some links to products and services. Do each exercise consecutively, resting only once you’ve completed a complete round of the circuit. “Combining exercises in a superset can be just as metabolically challenging as performing multiple exercise circuits,” Lowe says. Best Dumbbells for a Home Workout. And sometimes it may require doing something that isn’t a completely perfect replacement, but is still close enough to get the job done (like replacing pull-ups with some type of row). With that in mind, let’s get started with the home dumbbell workout routine. So, for example, when I say to do a chest press in the A workout and some other chest press in the B workout, it would be great if you had two different chest pressing exercises to choose from to make this work. A set of dumbbells will quickly help you progress from beginner workouts to more advanced exercises. Here’s the thing. If you made it through all of the exercises, that is a total of 120 repetitions! This is a versatile piece of equipment that is inexpensive and takes up a small amount of storage space. 1. For example, what if we only have one type of row or one type of chest pressing exercise? How This Total-body, At-home Dumbbell Workout Works. Dumbbell Only Workout: 5 Day Dumbbell Workout Split This 5 day dumbbell only workout program only requires dumbbells and is perfect for those looking to build lean muscle mass at home or on the go! In a study published by the American Council of Exercise (ACE), 19 healthy men, aged 18 to 25, were assigned to performed 8 different back exercises using either 70% of 1-RM or body weight. Fixed dumbbells … And so... much... more. This total-body routine is your research-proven formula to building muscle and torching fat. Workout Summary You’ll perform as follows: if(typeof __ez_fad_position != 'undefined'){__ez_fad_position('div-gpt-ad-mensjournal_com-incontent_6-0')};DAY 1: Upper Body 1DAY 2: Lower Body 1DAY 3: Core 1DAY 4: Total Body 1DAY 5: HIIT 1. As you can see, even though there are 3 training days per week, there are just 2 actual workouts. A regular arm workout using just a simple set of dumbbells can get you the results you want. Dumbbell Front Squat. Complete all 3-sets for 3-4 rounds. 2-day, 3-day, 4-day, and 5-day home workouts. Here’s what the 4-day version looks like…. The Most Effective 18-Minute Home Training Blast. You then alternate between them each training day so that you end up doing ABA one week, and then BAB the next, and so on. Check out the original program for all of those details: The Beginner Weight Training Workout Routine. You’ll need: A light set of dumbbells (5-15 pounds) and a heavy set (25+ pounds). Seriously. Also note that the exact days of the week you choose to train on is up to you and your own schedule. Pulse Squats (heavy dumbbells), 2A. Either way, there are almost always options available to make things work. You’ll Need: One pair of heavy dumbbells; opt for 25 pounds or heavier. Aim for 4-5 rounds of this strength-plyo combo. Take 60 seconds rest between sets and repeat the giant set for 4 rounds. 10 each side x Plank T-Raise (In a straight-arm plank, lift a dumbbell up and rotate up into a side plank, keeping your eyes on the moving dumbbell. If you have the available schedule and recovery capabilities to handle 4 weight training workouts per week in this format, this is the split you should use. applies here just the same. And while this is probably the most common way to schedule it (many people like having weekends off), the exact days you choose doesn’t matter as long as a similar template of training days and rests days is kept intact. Find a similar exercise to the one you’re unable to do, and do that instead. Now, sure, a gym is obviously a more ideal scenario, because your options for exercises and progression are virtually unlimited. What if you’re working out at home and there’s: What if all you have available are dumbbells? Sometimes it’s really easy and the replacement is damn near identical (like replacing a barbell shoulder press with a dumbbell shoulder press), and sometimes it’s a little trickier and/or may require some form of additional equipment (like bands, TRX, weighted vest, etc.). Or if I just don’t have the equipment for doing a certain exercise? Adjustable dumbbells, relatively unusual 15 years ago, now are commonplace and affordable, eliminating the … There will be days when you will not be able to get to the gym, or just prefer a simple workout at home. Because the fact is, all you need are a couple of dumbbells, a bit of floor space, and the right mindset. While bodyweight workouts are great, adding some dumbbell at-home workouts to the mix can really takes things up to the level you’d get at a gym. You’ll Need: One set of light dumbbells between 10-15 pounds. The basic dumbbell row is one of the best exercises for your back, attacking both the lats and rhomboids. Overhead Dumbbell Butt Kickers (light dumbbells)2B. Directions: Perform each exercise for 8 reps, rest 15 seconds, then move right into the next exercise. If so, you’ve come to the right place. All your muscles understand are tension, fatigue, and damage, and the frequency, intensity, and volume with which that stimuli is being generated. But, as long as you’re doing the major stuff right, the exact equipment you’re using and where you’re using it is a minor detail. The first is the “A” workout and the second is the “B” workout. Directions: Complete 3 sets of each superset, taking no rest between exercises and 45-60 sec. Dumbbell Jumping Jack (light dumbbells)1B. But if you don’t, then repeating the same version of the same exercise will still work. Try doing the routine on Monday’s and Thursday’s, this way you can get the maximum amount of rest in between each weight training session. Add size to your arms, chest and shoulders with these four dumbbell workouts. This simple home dumbbell workout from trainer Ngo Okafor is designed to build muscle with light weight so you don't have to go to the gym. What if I don’t like a certain exercise? Dumbbells At Home. “Try this split for four weeks (switching between versions 1 and 2) and you’ll see the fat burning and muscle building results you can get in the comfort of your home,” Lowe says. The best dumbbell exercises for abs, arms, legs & more will help to build muscle - instead of looking for exercises for weight loss, use these to get stronger. Can we repeat it? Renegade Row (heavy dumbbells). How To Build Muscle And Lose Fat At The Same Time. Use the heavy dumbbells for the first triset, the moderate dumbbells for the middle triset, and the light dumbbells for the last triset, Lowe instructs. It can be performed as a complete workout program for up to 8 weeks. Most gym-based workouts for the chest and back involve barbell bench presses and lat pulldowns. With dumbbells, there’s no need to wait for machines, enlist a spotter, or find a place to install a suspension trainer.You don’t even need a gym membership as long as you have a bench and a parking spot’s worth of space. Rest 30 seconds and move on to the plyometric exercises, holding your lighter weight dumbbells. Bowflex SelectTech 552 Adjustable Dumbbells If you can’t work out 4 days per week, or have issues with recovery when training 4 days per week, or if you just prefer training 3 days per week instead of 4, then this 3-day version of the split is perfect for you. While it’s nice to have the camraderie and competitive components of a big box or boutique gym, you can just as easily pack on muscle and hone a leaner, more defined body right in your own living room. Body weight options, dumbbell options, and resistance band options. Whatever you can’t do, replace it with the closest version of what you can do. Plus, they can work every muscle in your body. 2. Download Dumbbell Home Workout and enjoy it on your iPhone, iPad, and iPod touch. She would know. 10 each side x Single Leg Romanian Deadlift10 each side x Squat to Side Leg Raise (dumbbells in front squat position)if(typeof __ez_fad_position != 'undefined'){__ez_fad_position('div-gpt-ad-mensjournal_com-incontent_16-0')}; 10 x Bicep Curl to Shoulder Press10 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.). 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. Directions: Move continuously from one exercise to the next, never placing the dumbbell down. Here's a 10-move dumbbell workout you can do at home. This article will provide you with ideas of 10 dumbbell leg workouts that can be performed at home using only a set of dumbbells. Follow the workouts in order, all you need is a pair of dumbbells and follow the instructions. Yes. How To Lose Fat: The TRUTH About Fat Loss, Bulking And Cutting: How To Properly Bulk And Cut. So, if you have more than one option, that’s great. Aim for 2-3 sets of the entire circuit. Do three rounds total. This total-body HIIT workout combines dumbbell strength movements with a cardio burst in between each set. For more information please read our, Best Fitness Apps and Streaming Platforms to Get Fit From Home, These 20-Minute HIIT Workouts Will Keep Your Fitness (and Ego) in Check, 30-Minute HIIT Workouts to Challenge Your Muscle and Mettle, How Jay Harrington Got Stronger Than Ever at 49 for 'S.W.A.T.’, 5 Intense Core Workouts to Sculpt a 6-Pack, 5 Feel-Good Workouts to Do When You're Tired and Stressed, This Chris Hemsworth-Approved Bodyweight Workout Will Get You Shredded, Bowflex's New Adjustable Barbells, Reviewed, The Best Workout Routines Ever, According to Science, This At-Home Lower Ab Workout Will Crush Your Core, 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. Choose some other similar type of row. Besides saving space, dumbbells provide a complete total-body workout in minimal time. Don’t worry; you’ve got everything you need to get lean, fit, and healthy! Work through each pair (1A and 1B, then 2A and 2B) going down the line of moves until all four pairs are finished. 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.. Wall Sit (heavy dumbbells—holding at chest), 4A. Virtually every workout in existence can be redesigned to suit different forms of equipment and exercise availability, because every exercise can be replaced with something that is at least kinda close to what was originally prescribed. Can’t do a certain type of row? A dumbbell workout at home is a good thing to have during these challenging times. Keep it outstretched as you lift your hip up, then lower it down.). Facebook Twitter Reddit Flipboard LinkedIn. When you get through the supersets, complete the workout finisher. So if you can’t do a certain quad exercise, choose some other similar quad exercise. You’ll Need: A set of lighter weight dumbbells, between 5-15 pounds. Step 1: Elevate one end of a flat exercise bench on two or three heavy barbell plates, or a small box or step.The angle should ideally be 30 degrees or less. 3 Key Features of the Dumbbell Workout Plan The following program has been designed to stimulate muscle length and breadth of the body to bring about optimal changes in muscle size . Beyond the changes in exercise selection that were made to suit a home-friendly dumbbell workout, everything else about the original version of this routine (the method of progression, the importance of focusing on proper form first, etc.) This four-week plan includes four workouts a week. rest between sets. Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011 Workout Routine Snapshot 2 Workout Days 0 Cardio Exercises 14 Strength Training 0 Stretching Exercises 2 Abs 2 Back 2 Chest 2 Shoulders 2 Thighs 1 Biceps 1 Calves 1 Forearms 1 Triceps. 8 x Front Squat-15 seconds rest-8 x Split Squat-15 seconds rest-8 x Walking Lunge-15 seconds rest-8 each side x Stepup-15 seconds rest-8 each side x Single Leg Romanian Deadlift-1-2 minutes rest-. The Muscle Building Dumbbell Workout Routine, The Beginner Weight Training Workout Routine, How To Create A Weight Training Workout Routine. 10 x Squat to Press10 each side x Reverse Lunge to Bicep Curl10 each side x Lateral Lunge to Front Raise10 x Manmakers (Pushup to Renegade Row to Burpee). Take no rest between the plyometric exercises and once you finish all three, take another 30 seconds rest before starting the routine over. 10 each side x Squat to Rotational Press50 x Mountain Climbers10 each side x Dumbbell Plank T-Raise50 x Mountain Climbers10 x Dumbbell Squat Jump50 x Mountain Climbers10 each side x Dumbbell Alternating Lunge Jump50 x Mountain Climbers10 each side x Dumbbell Wood Chop50 x Mountain Climbers. Now let’s look at the workouts themselves…. Want Beach-ready Abs This Summer? 10 Best Dumbbell At-home Workouts Upper Body 1. You’ll Need: One set of moderately heavy dumbbells, between 15-25 pounds. A lighter set (10-15 pounds), a moderate set (15-25 pounds), and a heavy set (25+ pounds). You've done a simple dumbbell workout for beginners. Is it okay to do the same exercise twice? Get my best diet and workout content, and never miss an update. If so, I've written the ultimate guide to getting the results you want without a gym. Bring the dumbbell back down and repeat on the other side. Here is a list of the best dummbbells for a home workout. Hundreds of exercises in this app covering all major muscle groups, your shoulders, arms, chest, back, abs, legs, etc.We prepared 2 exercise databases- Dumbbell and Bodyweight. ... Work up a sweat at home with our library of home workouts, or follow one of two home workout plans. 170+ home exercises to choose from, with video examples for each. You don’t need a gym membership to have a solid daily workout routine. Can those be made into dumbbell-only versions as well? You’ll be glad to hear you can still work both of these crucial muscle groups using nothing more than your trusty dumbbells and an adjustable bench. Set 1 – 20 reps eachSet 2 – 15 reps eachSet 3 – 10 reps each, Exercises:SitupRussian TwistV-UpSupermans. )-1 minute rest-, Workout Finisher:8 x Shoulder I,Y,T (Front Raise, Y-Raise, Lateral Raise)*No rest pause. Simple. Isn’t that what you want from your dumbbell at-home workouts? When moving down into the mountain climbers keep the dumbbells in hand so you can easily transition into the next exercise. The dumbbell bent over is one of the best workouts for developing V-shape back. High Knees (light dumbbells—holding at chest)3B. They performed five repetitions of each exercise with two minutes rest between the sets. Is working out at home with dumbbells as effective as working out in a fully equipped gym when it comes to building muscle? You’ll Need: Three sets of dumbbells for this workout. Just like my original beginner workout, this dumbbell-only version uses the same 3-day full body split with the same alternating “ABA BAB” format. Dumbbell workouts solve a lot of logistical problems. Many people think that a great workout requires a gym membership. The 7 BEST Single Dumbbell Workouts Are you stuck at home with just a single dumbbell to train with? The following workout is designed for those who only have access to a set of dumbbells. This is great if you actually have all of this equipment available to you… but what if you don’t? But they aren’t without flaws for progressive strength training. Or can’t do a certain exercise? A dumbbells workout at home for beginners is a lot simpler than you think! by Patrick Dale, PT, ex-Marine. That’s why they often contain a mix of dumbbell exercises, barbell exercises, machine exercises, and body weight exercises. Because you can work just about every part of the body with a simple pair of dumbbells either at home or in the gym, dumbbell exercises are great for men over 50 with busy schedules. Even the Svend press. This is a topic I cover in detail in The Home Workout Guide, where I provide 170+ exercises (categorized by muscle group) for you to choose from for this exact purpose. Directions: You’ll move from light exercise to heavy exercise, performing each for 30 seconds, taking only the transition time as rest. They’ll support maintenance and even progression when you can’t make it to the gym. Rest-pause training can trick and force your muscles to grow since you can squeeze a few more growth-producing reps out of your workout. 1. Beyond the changes in exercise selection that were made to suit a home-friendly dumbbell workout, everything else about the original version of this routine (the method of progression, etc.) The dumbbell at-home workouts are set up in a 5-day split. You can do over 100 functional exercises with the PowerBlock dumbbells in combination with an adjustable bench. With workout 2 your arms are targeted (biceps and triceps). What about your other workouts from Superior Muscle Growth? All of the exercises in this at-home dumbbell chest workout can be done using a bench. 10 x Pushups10 each side x Renegade Row10 x Floor Press10 x Military Press, 12 x Bicep Curl10 x Arnold Press10 x Lateral Raise10 x Front Raise, 12 x Overhead Triceps Extensions10 x Triceps Pushups10 x Triceps Kickbacks15 x Reverse Fly. All that really matters is that you keep the same every-other-day format intact with 2 consecutive days off at the end (as shown above). 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. If you’re looking for some dumbbells to be able to do exercises like these ones, you can check these out. Light Dumbbells 10 x Squat Jumps10 x Lateral Skater Jumps10 x Alternating Lunge Jumpif(typeof __ez_fad_position != 'undefined'){__ez_fad_position('div-gpt-ad-mensjournal_com-incontent_15-0')}; “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. This article will provide a 4-week dumbbell workout plan that can be performed at home to effectively develop full-body strength and size. You’ll Need: A pair of light dumbbells (5-10 pounds) and heavy dumbbells (20+ pounds). Directions: Perform each triset once before moving on to the next. Just like that original program, this one is built around the 3-4 day upper/lower split. 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. In that case, this one is for you. These exercises are applicable to both men and women, and the weight can be adjusted for all body types. )10 each side x Plank Spiderman10 x Straight-Leg Situp (dumbbells overhead)10 each side x Alternating V-Up10 each side x Side Plank Hip Lift (Hold a dumbbell up with a straight arm. This workout is quick, effective, and will help you burn fat and build lean muscle. You’ll Need: A moderate-weight pair of dumbbells between 15-25 pounds.if(typeof __ez_fad_position != 'undefined'){__ez_fad_position('div-gpt-ad-mensjournal_com-incontent_13-0')}; Directions: Move from one exercise to the next with no rest. “A rest pause consists of finishing the designated amount of reps, resting 10 seconds, then performing the exercise again till failure,” Lowe explains. if(typeof __ez_fad_position != 'undefined'){__ez_fad_position('div-gpt-ad-mensjournal_com-under_second_paragraph-0')}; “With these 10 dumbbell at-home workouts all you need is three sets of dumbbells and enough space to move without breaking anything in your house or apartment,” says Liz Lowe, CSCS., head program designer at Scorch Fitness, a high-intensity interval training gym in Sarasota, Florida. Single Dumbbell Workouts. Rest 1-2 minutes at the end of each round and aim to hit 4 rounds total. 4. Challenge accepted? Workout A. Dumbbell Squats, or Goblet Squats, or Split Squats, or Lunges (choose one) 3 sets of 8-10 reps. 2 minutes rest between sets. I’ve created a ton of different workouts for a variety of goals, schedules, and preferences over the years, but most were designed with a gym in mind.
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