If you don’t have access to a gym or time doesn’t permit you to go to the gym, you can enjoy a full body workout from the comfort of your own home. All you need is a pair of dumbbells. With a dumbbell set or a pair of reasonably heavy dumbbells there is nothing you cant workout. From legs to biceps to shoulders you can sculpt every part of your body.

So, you want to enjoy a full body workout in one session. Here’s how…

Lower body
Perform these 3 moves in a circuit so you do 16 reps of each in 3 sets.

The lunge
Holding a dumbbell in each hand lunge statically or to the opposite end of the room or outdoor space. A weighted dumbbell lunge is an excellent move to really work your leg muscles hard. Lunges ultimately target your quads and your glutes. Lunges allow you to elevate your heart rate whilst also targeting several muscle groups simultaneously.

Calf raise
Holding the dumbbells in each hand, stand with your feet shoulder width apart raise onto your tiptoes and back down again. This movement will work your calf muscles allowing you to train them hard.

Straight-legged deadlift
This move will work your hamstrings nicely. You can do both legs at the same time or isolate and do one at a time. To isolate each leg, hold one dumbbell in your hand and extend your leg backwards rolling the dumbbell down your static leg whilst keeping it straight and your back straight too.

Mid section
Perform 1 set of 12 reps

Weighted crunch

Sit on the floor and adopt your usual crunch position except this time hold a dumbbell to add weight to it. This will really work your abs.

Upper Body
Perform these 3 moves in a circuit so you do 16 reps of each in 3 sets.

Shoulder press

Holding both dumbbells with an overhand grip over your shoulders press them above your head. This move will really work your shoulders and help to sculpt the whole area, as it’s a compound move.

Bicep curl
The bicep curl is an excellent move to tone and sculpt your arms. Holding a dumbbell in each hand with an underhand grip curl it upwards towards your shoulders. Don’t use your body to swing them and keep your elbow still.

Dumbbells row
Hold a dumbbell in each hand adopting an underhand grip. Standing with your feet shoulder width apart, keep your back straight and bend over slightly so you are at an angle. Extend the dumbbells outward and pull them towards your body. This move will exercise your back muscles.

The above exercises will work your entire body. It’s a tough workout and no one said it was going to be easy but it also shows you what you can do should you want to dedicate a day to your upper body and a day to your lower body. You aren’t limited to the above as these are just a mere few examples of what’s available to you.

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Betsy Smith

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