If a pair of dumbbells is the only gym equipment you own and you are looking for the best full body dumbbell workouts high and low, today is your lucky day! Using only dumbbells, we’ll show you the only guide you need to pace your body, build muscle, and shred fat. These exercises can be done at home or in the gym. Whatever is best for you.
Dumbbells are one gym device that packs many possibilities into a small package. It’s versatile, relatively portable, and not too expensive to buy. Dumbbells are much easier to use when compared to other gym-based equipment, especially adjustable dumbbells that are easier to store than larger gym equipment.
But can you do full-body workouts without the need for more substantive things like weight benches or squat racks? of course!And to prove it, we turned to fitness expert Jamie Bantleman, a test and community manager for smart fitness apparel brands. DominanceSummarize the best whole body dumbbell training.
“This is a full-body workout program, and you can do a lot of complex exercise and get enough value,” Vantleman promises.
Need to reduce belly fat? Check out the best home workouts for fat reduction using only dumbbells. good!
Best Whole Body Dumbbell Training: What is a Super Set?
This whole body dumbbell workout consists of five different exercises, two of which are performed as a “superset”.
A superset is the act of performing two different strength training exercises in a row without a break. The advantage of a superset workout is that it effectively doubles the amount of work done by a single person while maintaining the same recovery period as when completing an individual exercise. This overloads the muscles, promotes growth and at the same time saves time in the gym.
Introducing the best full-body dumbbell workouts in five sections: warm-up, A, B, C and cool-down, without any further effort.
Best Whole Body Dumbbell Training: Warming Up
You can’t start weighted training without enough warm-up first, especially if you’re planning to train your whole body. Start with 5-10 minutes of dynamic movement to raise your heart rate and pump blood to all parts of your body.This will
Some great dynamic warm-up exercises include arm swings, bear crawls, weighted squats and lunges, or a simple job on a treadmill, exercise bike, or elliptical machine if you’re in the gym. It is included. Looking for some inspo?check out 10 minute full body warm-up drill From kickboxer and Fight Camp coach Aaron’Speedy’ Swenson.
Best Whole Body Dumbbell Training: Section A
A1 / Dumbbell Front Road Squat (4 sets x 8 times, 10 seconds recovery)
A2 / Dumbbells are bent over the line (4 sets x 8 times with 90 seconds recovery)
Pairing the front squat with Bent Over Row creates an antagonistic physiological change from push to pull movement (read more about push-pull leg workouts and the benefits of push-pull leg workouts). .. In addition to helping you achieve more in a given amount of time, the benefits of this include better muscle balance, and it not only helps prevent further injuries, but your muscles are proportional. And ensure growth.
Another advantage is increased strength. By alternately contracting the antagonist muscles, the mobilization of motor units can be strengthened. This essentially gives more power to the muscles. “Front squats are one of the most effective exercises. By stressing the quadriceps, you move the core to ensure core stability and work to stress your upper body.” Bantleman says.
“Bent-over row is a kingpin exercise that works thanks to the” pulling “exercise of the lower body, core stability, and biceps, as well as the back. “
How to do:
For front road squats, put the dumbbells on your shoulders to start the movement and squat to the maximum possible depth before returning through your knees.
For Bent Over Row, the starting position will (of course) see you turning straight back. Hold the dumbbells in both hands and lift your elbows as high as possible to engage the latissimus dorsi and rhomboid muscles.
Best Whole Body Dumbbell Training: Section B
B1 / Dumbbell stiff leg deadlift (4 sets x 10 recovery for 10 seconds recovery)
B2 / Dumbbell Strict Overhead Press (4 sets x 10 times, 90 seconds recovery)
The second section of full-body dumbbell training is very similar to the first section in the sense that it is a separate superset that includes both pull and push exercises.
The first exercise in this superset is a deadlift with stiff legs. Often confused with the Romanian deadlift (pulling the barbell out of the rack and starting to move), a stiff-legged deadlift lifts the dumbbells off the floor.
The advantage of doing the latter is that it has a greater effect on strengthening the rear chain. This not only improves posture and hip strength, but also gives you more explosive power for movements such as jumps and leg presses. It also helps improve incline driving ability.
How to do:
For deadlifts with stiff legs, start by placing dumbbells in both hands while maintaining straight legs and a straight back. With your spine in a neutral position, bend slowly while holding the dumbbells forward and run until you reach the center of your shin in front of your legs. When you feel the hamstrings stretch, return the dumbbells to the starting position.
For B2 exercises (strict dumbbell overhead press), place the dumbbell in the position of the shoulder press and push the dumbbell to the full lockout at the top of the movement without the help of a leg drive. Imagine a window at the top (highest position) of your arm. When lowering the dumbbells, all personnel must move their heads through the window.
Best Whole Body Dumbbell Training: Section C
C / Devil’s Press (8 sets x 5 times EMOM)
Finally, there is a fast and aggressive conditioning piece to end the session. By running an EMOM (every minute / minute) workout for 5 minutes, you will be doing 5 rounds of exercise per minute.
“I chose a nasty finisher here in the Devil’s Press,” says Bantleman. “We all heard and saw burpees. You might have been forced to do them from time to time … but have you tried them with dumbbells ?!”
Well, that’s what’s included in this last exercise …
How to do:
To do the devil’s press, stand on the floor with legs slightly wider than your shoulders in front of a pair of dumbbells that are shoulder-width apart. Throw yourself to the ground and lightly touch the floor between the dumbbells to perform a full rep, just as you would with a burpee. On the way back, pick up the dumbbells and move them like a snatch just above your head. It’s one person in charge.
Repeat this 8 times to make the remaining time that much and recover before the start of 2 minutes. Then redo everything until the 5th round is complete.
Best Full Body Dumbbell Training: Cool Down and Stretch
As with any workout, it is highly recommended to cool down and stretch later. Static stretching is great for strength training as it helps minimize DOMS and prevent injuries.
Consider performing yoga-type stretches that hit multiple parts of your body, such as pigeon poses, upward dogs, and child poses, and holding each for at least 30 seconds. Check 10 The best stretch About some ideas and how to do them.
