A Full Body Workout Routine That Will Make You Sweat!
Sep 14th, 2011 | By Todd Bowman | Category: Arms / Biceps, Lose Weight
If you only have a set of dumbbells, you can still maximize your training results with a few dumbbell exercise regimens. You can expect results and get rid of flabby arms with just 10 dumbbell exercises.
It seems as though it’s mostly women who don’t like that arm fat that hangs off the bottom of their arms. When you lift your bicep up (like you’re flexing your muscles but not) it’s that layer of fat that hangs off of the tricep that women don’t like.
I don’t blame them. Sometimes men complain about this also. I see this a lot when morbidly obese people lose hundreds of pounds of body weight and they end up with this excess skin that sort of dangles off their bodies.
This is not what I’m talking about. What I’m describing here is more of an extreme example of excess skin that typically gets surgically removed by a plastic surgeon under anesthesia.
There are people who start working out by buying a pair of free weight dumbbells. There are some who want to supplement their workout sessions in the gym with a few workouts at home, so they buy a pair of dumbbells.
If you have a gym membership I highly recommend not cancelling it and using it more often as this will help with motivation and accountability. Plus they have more sets of free weights to choose from rather than your 1 pair of dumbbells.
I do recommend buying an extra pair to have at home though so you can supplement your biceps and triceps workouts at home on your “off days” from the gym.
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The good thing about a pair of dumbbells is that that they’re not expensive. For a few bucks, you can have some modereight weighted or adjustable dumbbells. Though it may be ideal to have an incrementing set of dumbbells, having a pair with considerable weight is a certain plus.
If you want to simply tone up then you don’t need much weight. But if you want to get that ripped, lean and defined look, you’re going to need some heavy dumbbells to really rip and tear into the muscle fibers in your arms.
Don’t worry, with dumbbells, there are lots of exercises to do. You don’t have to worry about getting bored with bicep girls. Here are 10 exercises you can do in order to get your blood pumping and increase your oxygenation/circulation in only a few minutes.
If you were to follow Craig Ballantyne’s suggestion, you should try doing this program of 10 by 10. Ideally, you should pick a weight that’s about 30% of what you can normally do for 10 repetitons. Do the following 10 exercises for 10 repetitions with no rest in between.
This particular workout plan will help you get to step A. If you want really impressive results you’ll really need to increase the weights of these dumbbells. That’s why I prefer a good pair of adjustable dumbbells to save money.
Bulgerian Split Squat
While holding two dumbbells, perform something similar to a split squat but the non lifting leg is rested on a knee-high platform behind you. This exercise really helps to tone up the lower body especially your quadriceps.
Shoulder Press
Using the same set of dumbbells, proceed with a shoulder press. Rest the dumbbells on your shoulders then press it up until it is locked out overhead. This really helps to build strength and muscle in your triceps. It also helps to develop grip and forearm strength in your arms.
Dumbbell Step Up
Do regular step ups while holding the dumbbells. Ideally, the platform you’ll be stepping on should be about knee height. Do 10 for each side. This is really good as it tones your entire lower body including your calves. It also helps strengthen your cardiovascular system like your lungs and blood because it’s mainly an aerobic exercise.
Dumbbell Chest Press
You’ll need a bench in order to do this. Lie down on the bench. With the dumbbells starting at your chest, drive the dumbbells up and control the pace down. Careful not to go down fast. The lowering motion should take about 2 to 3 seconds. Make sure to do this exercise slowly in order to really feel that burn in the back of your arms. Even though this really works out your chest and pectoral muscles, the secondary muscles and stabilizing muscles being contracted are your triceps.
Feel the burn. Perform it very slow.
Dumbbell Rows
With a forward-bent position, lift the dumbbells sideward, as if pulling a barbell to your stomach. Make sure to keep your back straight and don’t slouch. You should feel your back muscles working as you pull the dumbbells. Do 10 repetitions.
The reason we do this exercise is to help build muscle in the upper body. Anytime we build muscle in the body (especially on the larger muscles like the gluteus maximus – buttocks, quadriceps – thighs, or latissimus dorsi – back) we release a hormone which is regulated (not produced) by the thyroid which called testosterone and human growth hormone (hgh). This puts our entire body into an anabolic state to burn more fat, burn calories, increase metabolism and helps to build even more muscle.
Not a bad cycle to be in is it?
Dumbbell Lunges
Similar to doing ordinary lunges. Just keep holding on to the weights.
Try doing this with as much weight as possible. Your legs are the strongest muscles in your body (next to your tongue) and can lift a lot of weight. It will help to develop timing, dexterity, balance and coordination.
Dumbbell Swings
To do this, you only need to hold on to one dumbbell. With both hands gripping on the dumbbell, swing them upward and down in between your legs. This will work out your shoulder muscles (deltoids) and help to firm up your arms.
Dumbbell Shrugs
While holding two dumbbells, rotate your shoulders upwards while keeping your hands down. You should feel the back of your neck (trapezius muscles) working.
Inclined Chest Press
Work your upper chest muscles with an inclined bench and doing chest presses. This will also firm up your triceps and forearms.
Make sure to do this exercise slow to feel a nice burn. By your last repetition you should be incredibly weak, shaking and unable to lift the weight one more time. If this isn’t happening, simply increase the weight.
Dumbbell Squats
Do Squats with a dumbbell on each hand. Keep your back straight always. Repeat 10 times.
You can also use a kettlebell for this exercise.
After finishing all those 10 dumbbell exercises, you can rest for 2 minutes and start doing the first dumbbell exercise and go through the whole program again for about 2 to 3 times. With this routine, you’ll be sure to get rid of those flabby arms.
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