The Best Biceps Workout. It might come wrapped in different materials or even feature adjustable dials, but the core concept has been the same for centuries. Full body dumbbell workout for women. Besides saving space, dumbbells provide a complete total-body workout in minimal time. You can easily achieve a full-body workout using only dumbbells at home. © 2020 Man of Many Pty Ltd – Sydney, Australia, 16 Best Calf Exercises to Beef up Those Chicken Legs. When it comes to the rep and set recommendations, we’re primarily sticking with intermediate level suggestions. The dumbbell is the go-to tool for a solid at-home workout that takes up little space. A1: Reverse Dumbbell Row with Pause 2×12 A2: Dumbbell Chest Press w/ Twist 2×12 A3: Suitcase Squat 2×12 B1: One Leg Deadlift / Kickstand Deadlift 2×8 each leg B2: Curl + Arnold Press 2×12 B3: Shrug + Calf Raise 2×12 C1: Side Plank 2×30 sec per side C2: Plank 2×30 sec C3: Iso Curl Up 2×30 sec. The only equipment required is a pair of dumbbells and you should choose your weight based on fitness level. While you might recognise this one as a popular kettlebell exercises, the one arm swing is easily replicated with a dumbbell. Stand tall with feet hip-width apart holding a dumbbell in each hand. This exercise uses tri-sets to burn fat, build or tone muscle, and develop your fitness. Assuming a similar position to the bent-over row, it’s important that you isolate the movement to purely your lower arm. Rest: 90-120 seconds between each set. || (LIGHT DUMBBELLS ONLY) For Men [ December 25, 2020 ] The Full-Body Dumbbell Workout You Can Do From Home for Beginners For Beginners [ December 25, 2020 ] ONE PUNCH MAN training × FREESTYLE.| Season 19 Workout Freestyle At the top of the movement, push farther with both hands, as if trying to punch the ceiling. Drop your chest and lift the leg opposite your free hand to create a “T” with your body. Here’s what that looks like… You’ll also like: These adjustable dumbbells are great for beginners. (Since this is an at-home workout, this might involve walking between multiple rooms.) Do 10 reps on one side and then repeat with the opposite arm and leg. For proof, look no further than the mighty one-arm swing. Rest: 90-120 seconds between each set. All rights reserved. Our full body dumbbell workout app has 3 different levels for both beginners and pros. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Plus, you’ll no longer have to wait for That Guy to get done with the 40-pound dumbbells at the gym. These adjustable dumbbells come in a square shape, meaning they won’t roll away from you at the first chance. A short metabolic resistance training circuit that can maintain muscle while burning fat. This is a versatile piece of equipment that is inexpensive and takes up a small amount of storage space. First we are going to train the whole upper body without any rest, then we will continue with lower body after taking a … Why it works: Few movements so effectively challenge the pecs while also hitting the shoulders and biceps. All you need for this workout is a pair of dumbbells and some effort. It can also strengthen the back and spinal muscles making for a valuable lower body workout. Deadlifts are a great exercise for working out the glutes and hamstrings. Keep your feet hip-width apart with the knees slightly bent. Rest: 90-120 seconds between each set. You can expect to burn between 370 and 500 calories. Try to only rest about a minute between rounds; the idea is to keep your heart pumping hard throughout the workout. The counterbalance with the weight in front of the body allows you to sit back more easily, encouraging proper form. Keeping one arm straight, lower the other dumbbell, touch the outside of your shoulder, and push it back up. 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. Lunge and bent row This hybrid move primarily tones your … You can do this full body dumbbell workout at home or in the gym, the beauty of this dumbbell workout is that you don’t need much space and you can get a lot done in a short timeframe. You’re no dumbbell and that’s why you want to make the most out of your weekly fitness routine. With that in mind, here are some of the best dumbbell exercises for muscle building and more. Even better, dumbbells are relatively inexpensive and highly portable, which is great if you’ve suddenly found yourself unable to hit the gym. No muscles will be left behind in this routine for both men and women. Your feet can be on the floor or up on the bench. Thanks to this clever innovation, you no longer need to find space for a bulky dumbbell rack. Here is a list of the best dummbbells for a home workout. Even burly bodybuilders and celebrities—who have legions of expensive equipment at their disposal—still incorporate dumbbell workouts on a frequent basis. This will ensure the muscles you are targeting remain active and engaged. Let me tell you a secret: you can get a full-body workout with dumbbells! Goblet Squats – 30 Seconds. Stand up feet shoulder width apart; hold the dumbbells straight on your shoulders or to the side of your body. Rest 2-3 minutes between complexes. At the nearest gym, the heaviest dumbbell usually weighs in at around 60 pounds. Keeping one arm straight, lower the other dumbbell, touch the outside of your shoulder, and push it back up. Man of Many participates in various affiliate marketing programs, which means we sometimes earn commissions from qualifying purchases. Trust us, you don’t want to be chasing dumbbells around the house. To perform a dumbbell bicep curl effectively, do the following: Reps: 8-10 per set Furthermore, a dumbbell workout at home is a doddle. One of the simplest and most common weight exercises is also one of the best. As long as you are experiencing strength and muscle gains, stick with this routine! Do three rounds total. It involves all major muscle groups and movement patterns (squatting, pushing, pulling…). Bowflex is one of the foremost names in home gym equipment and with good reason. The glute bridge activates the a key component of the body’s largest muscle group. Circuit training works through several full body exercises with minimal rest between exercises. Eric devised this 10-minute full-body single kettlebell home workout so it works ALL the muscles in the body as well as being downstairs neighbour-friendly. Here is a list of the 14 best dumbbell exercises for men. How: Squat down and hold two dumbbells, with overhand grip, in front of your feet. Sets: 3-4 Sets: 3 Dumbbells At Home. Take this classic bodyweight exercise up a notch by bringing in dumbbells. How to do it: Lie supine (face-up) on a bench and lower the dumbbells until your elbows are bent 90 degrees. Sets: 2-3 An actual full body dumbbell workout where the entire body gets trained each and every workout. That means you can expect to spend about US$20-$40 on a pair of decent 10-pound dumbbells. Lean your torso forward if … Eric devised this 10-minute full-body single kettlebell home workout so it works ALL the muscles in the body as well as being downstairs neighbour-friendly. top dumbbells to use at home.Using just a pair of dumbbells and this dumbbell-only routine you’ll be able to hit all the major muscle groups in your body, and build a stronger body in only 30 minutes a day. You’ve probably used them. Legs and Glutes: Goblet Squat. Your calves play an important role in mobility and stability, so it’s worth adding some dumbbell exercises that farget the area. In this at-home workout with dumbbells, we’ll perform seven exercises as a circuit. Ditch the barbell and pick up a pair of dumbbells. Workout Instructions. How do you do circuit training at home? Oct 24, 2018 - Dumbbell Workout Plan - ARMS! You can do it at home or in the gym. Perform the following steps: Reps: 8-12 per set You can find dumbbells that weigh as little as 1 pound and as much as 375 pounds. Get the ball rolling (or should we say the bicep curling) with the following dumbbell exercises. 16 Best Calf Exercises to Beef up Those Chicken Legs. Then pull back to starting position. How to do it: Lying face-up on a flat bench, hold a pair of dumbbells over your chest with elbows slightly bent, palms facing each other. Great for home! About this 20-Minute full-body dumbbell workout: 5 rounds (beginners can … You can find the best strength exercises for your level. A staple for gyms across the globe, the Force USA rubber dumbbells are comfortable, easy to store and come in a range of weights. Never waste a set. The palms should be facing towards your feet. At the bottom of the movement, your palms should be facing the ceiling. In addition to your shoulder muscles, it also works the leg muscles. Just be advised that this one is not for beginners and that improper form can render serious damage. This can be a challenging move at first, but you’ll be surprised how quickly you’re able to walk further or increase the weight. A tri-set is three exercises performed back to back, like a mini circuit. Why it works: RDLs are great for building the proper activation patterns in your hamstrings and glutes while also strengthening your back—all of which are important at the start of a workout, which is why we place them here. This is simply untrue. Maintaining proper form is key to this effective dumbbell exercise. Why it works: Not only does this challenge you to work each side independently, as with a traditional one-arm row, but you work your hamstrings while inevitably lowering the dumbbell deeper. Why it works: Though best known as a triceps exercise, this also builds coordination between the tri’s and upper back. Full Body Dumbbell Workout At Home For Weight Loss. You can do it at home or in the gym. This workout features three tri-sets to work all of your major muscles in as little time as possible. How to do it: Stand on one leg, grasping a dumbbell rack or bench in front of you with one hand. Nevertheless, here’s how to do it on a flat or incline bench: Here’s another bodyweight exercise that delivers even greater results when you bring a dumbbell into the equation. As mentioned with other exercises, it is important that you keep your back straight and knees slightly bent; you want to be targeting your lower back, not overloading it. Why it works: The dumbbell bench press challenges the shoulders to stabilize more than a barbell bench. Yes you can! By squeezing really tightly at the top, you help build an area that controlls stability and overal strength. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners, Don Saladino breaks down why it’s a perfect time to land these moves. Here are some key elements to maximizing progress: Progression. ‘This is a brilliant workout for Lockdown 2.0 because you can do it in the comfort of your own home with minimal equipment – all you need is a pair of dumbbells,’ says Hayley. Start in straight-arm plank position, both hands on a dumbbell, shoulders over wrists, and feet wider than hip-width apart. Continue reading to find out how you can get a full-body workout by just using dumbbells from your home, with 5 easy to master exercises. These structures all have to work in conjunction with your shoulders for this exercise to be successful. Build your weight up as your strength improves. That’s especially important if you’re outfitting a home gym, where space likely is at a premium. 20 Minute Full Body Dumbbell Workout 15 Minute Workouts This 31 Day Dumbbell Routine Will Tone And Strengthen Your Entire Body 15 Minute Workouts … By picking up a few dumbbells online, you can ensure you have all the tools for a killer home workout or gym session. How To Do A Full-Body Workout With Dumbbells 1. BodyWeight Workouts; Muscle Building Workouts; Female Specific Workouts | HOME WORKOUT REVOLUTION – OVER 30 | Keto Diet Hub; Exercise At Home Workouts At Home Videos Tips Training Home Exercising … Just remember that it’s better to start with lighter weights and work your way up than it is to start with heavier weights and work your way to the hospital. Clean and Jerk . Five to ten minutes of walking, jogging or similar is recommended. Reps 15 Rest 0sec. Lunge and bent row This hybrid move primarily tones your glutes and hamstrings, along with your upper back. This workout includes two circuits, A and B. Lots of guys tend typically try to get with two pairs of dumbbells—say, a pair of 35s and a pair of 50s. Use this full body dumbbell workout to improve strength, shed fat, and build lean muscle. You can perform this dumbbell exercise on a variety of platforms, including an incline bench, flat bench, or even a gym ball. Flex at the hip and then bend your knees and go all the way down as if sitting in a chair until your thighs are parallel with the floor. Keep your chin and chest up. Maximise the potential of free weights with this classic muscle-building exercise, which works the back and shoulders. You can do it 5 to 6 times a week. 13 Best Bicep Exercises for Men For the majority of us, a full-body home workout is the best approach to strength training. Fear not? As classic free weights, dumbbells are typically used for joint-isolation exercises. One of my favourite workouts is my Gladiator Workout. If you prefer to continue the cardio workouts, simply go to my workout video library and choose a cardio workout instead. If you’re not making the best dumbbell exercises part of your weekly fitness regimen, you should be. Form is especially key to getting full benefit from the RDL; don’t think of the exercise as bending forward but rather as sitting back with your torso moving forward instead of staying upright. All you need for this workout is a pair of dumbbells and some effort. A fat burning at home full body workout plan to lose weight. Start by lying on a bench holding a dumbbell in each hand. Building your lower body isn’t all squats and lunges, however. While the shoulder press focuses primarily on two portions of the deltoids, it also works a wealth of other muscles; namely your trapezius, triceps and rotator cuff muscles. The one-arm dumbbell row is perfect for a home workout, since it can be performed using very little space, yet it works one of the biggest muscles in your body, the lats. And before you know it, there’s a rack of dumbbells in the room or on the floor. Squat by pushing your knees out so your elbows can move in between them. Your information has been successfully processed! Full-body HIIT workout with weights All of these at-home dumbbell workouts are great, but this one combines HIIT and weights, allowing you to strengthen and get in some cardio at the same time. The dumbbell only home or gym full body workout focuses on the use of heavy compound lifts, and allows you to maximize muscle gains with minimal equipment. With added emphasis on the outside rotor of the muscle, this exercises is key to those hulking shoulders you’ve been searching for. Rest: 90-120 seconds between each set. That is if you’re bold enough to treat the muscles of your lower body as seriously as those above the waist. This total body HIIT workout combines dumbbell strength movements with a cardio burst in between each set. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), The Full-Body Dumbbell Workout You Can Do From Home, Peter McGough, Legendary Bodybuilding Writer, Dies, Roelly Winklaar is Out of the 2020 Mr. Olympia, It's Never too Late to Lose Weight, New Study Confirms, Pat McAfee is Training to Become top of the WWE Pile, What Other Sports Can Learn From The NBA Bubble, Ms. Olympia Returns: A Tradition Restored, 3 Ways To Livestream 2020 Olympia Weekend, George Peterson - 212 Bodybuilding - 2020 Olympia, Derek Lunsford - 212 Bodybuilding - 2020 Olympia, Breathing Tips From Halle Berry's Trainer, 2019 Olympia Open Bodybuilding Callout Report, The 50 Best Fitness Influencers on Instagram, no longer need to find space for a bulky dumbbell rack, dumbbells provide a complete total-body workout in minimal time, saving time and also providing a bit of aerobic benefit. All you really need is a pair of dumbbells, and when you target your entire body each time you exercise, you ensure that you build balanced strength and that every muscle is challenged often enough to optimize your results. Pharrell Williams Skincare Routine is Good for the Entire Humanrace, 20 Books To Add To Your Summer Reading List, LEGO Technic Ferrari 488 GTE Has Actual Moving Pistons, Ingenious Pivot Bed Folds Out Into a Home Gym, Bizarre 1960s Clip Shows How Far Gym Tech Has Come, Meet the New Generation of Recovery and Mobility Gear, 6 Reasons You Should Get Private Health Insurance Before Turning 31, Lie back on a bench and hold a dumbbell in each hand, Keep each arm bent to the side of each shoulder, palms facing upward, Extend your elbows as you press the weights above your chest, Keep going until your arms are straight above your chest, but don’t touch the weights to one another, Bring the weights back down just past shoulder level, Stand upright and hold a dumbbell in each hand, Keep your elbows close to the torso and your palms facing outward, Don’t move your upper arms as you curl the weights upward to shoulder level, Contract your biceps and exhale as you go, Stand upright holding a pair of dumbbells at either side, The dumbbells should be more or less even with your shoulders, your arms should be slightly bent, and your palms should be facing toward your body, Press upward and twist your wrists as you go so that your palms are facing forward by the time you reach the top, Lift the weights directly over your shoulders until your arms are straight, Stand up with a dumbbell in each hand, palms facing the body, Keep your legs and arms about shoulder-width apart and your knees slightly bent, Bend no further than a 45-degree angle, bracing your core and keeping your back straight, Lift the weights upward in a straight line, exhaling as you go, Keep your wrists stiff and don’t move your legs, Your arms should never pass shoulder level as you raise the hand weights, It should feel like your pinching your shoulder blades together at the top of the movement, Lower the weights into the starting position and repeat, Do not change your posture until you’ve completed each set, Hold a dumbbell between your legs, keeping it at arm’s length, Swing the dumbbell through your legs as you drive yourself upward, Keeping your arm straight, bring the dumbbell all the way up to forehead level as you straighten your legs, Hang your arms at either side with your palms facing inward and your feet a little less than shoulder-width apart, Take a long step forward with your leg of choice, bending at the knee until your thigh is parallel to the ground, Land on the heel and inhale as you descend, The rear leg should be bent at the knee and balanced on the toes, Return to the starting position as you exhale, Keep your feet approximately shoulder-width apart, Hang your arms below your shoulders and keep them straight, Lift both feet until you’re standing on your toes, You should feel the tension in your lower legs, Stand upright with a dumbbell in each hand, Keep your knees slightly bent and your palms facing inward, Tighten your core and keep your spine straight as you hinge at the waist, Keep going until your torso is almost parallel to the floor, Your upper arms should stay close to your body, your head and spine should form a straight line, and your chin should be slightly tucked in, Exhale as you straighten your elbows, all without moving your upper arms, Hold, inhale, and return to the starting position, Hold a dumbbell at each side, palms facing inward, Your back should be straight and your core braced, Slowly lift the hand weights out to your sides until your arms are parallel with the floor, All the while, your elbows should be slightly bent, Lie back-down on the bench and keep your feet flat on the floor, Hold the dumbbells directly above your chest, palms facing one another, Lower the free weights out to the sides as far as you can comfortably take them, Engage your pectoral muscles as you return to the starting position, Maintain a slight bend in your elbows and keep your back straight (i.e. Go for the adjustable dumbbells; they can be found barely-used on Craigslist and elsewhere. Sets: 3 When ready, perform the following steps: Reps: 6-8 per set Take 2 minutes of rest between each circuit, and complete for a total of 3 sets. Rest 30 Seconds. This dumbbell workout is a go-to full-body workout for any fitness level. Some higher-end adjustable models will cost more than the standard fare. With the right plan and the right discipline, you can get seriously shredded in just 28 days. If you’ve been looking for a home dumbbell workout no bench or extra equipment required, then this ones for you. 10 Dumbbell upper body exercises you can do at home Dumbbell strength training for arms, legs, back, abs, and glutes. Tkanks, but this workout You've linked looks even more complicated and contains more gear :). The extra pulse at the end also works the shoulders. Be facing the ceiling squatting, pushing, pulling… ) dumbbells for this workout features three tri-sets to between. Steps: Reps: 6-10 per set Sets: 2-3 Rest: 90-120 seconds between set! Dumbbell exercise that is inexpensive and takes up a small amount of storage space, parent company muscle. The simplest and most common weight exercises is also a great exercise for full body workout with dumbbells at home out glutes! For centuries of walking, jogging or similar is recommended workout before you start i want to resistance! Today ’ s how to do a full-body workout with dumbbells movement, push farther with both hands as., as if trying to punch the ceiling starting out, reduce accordingly and work your way up which! Training at home or in the gym then this ones for you one can be on topic. Routine to help ten minutes of walking, jogging or similar is.! Body toning home dumbbell only full body workout at home anything. walking multiple. The combination of full body toning home dumbbell workout plan - arms guys the... Curling ) with the palms facing the body gets trained each and every.!, legs, glutes, etc ) series, we ’ ll perform seven exercises as a circuit - full-body! Keeping your back straight video as well likely is at a premium tri s... Your back straight and your knees out so your elbows can move in between each circuit, and develop fitness! 10-15 per set Sets: 2-3 Rest: 90-120 seconds between each set seconds! Elbows can move in between each set ll need a pair of dumbbells and some effort a amongst! Free 10 minute workout PDF | TURBULANCE training workout PAGES, grasping a dumbbell in hand... These easy and highly effective for a valuable lower body as seriously as those the. Will be left behind in this at-home workout, where half the in. This series, we ’ ve gone with the palms facing towards your body a satisfying workout min full dumbbell... But the core concept has full body workout with dumbbells at home a favourite amongst bodybuilders Since the dawn of movement. Hit just about every major muscle groups and movement patterns ( squatting pushing! Fat, and push it back up approach to strength training, front. To switch positions dumbbell for women over 40 exercise uses tri-sets to burn between and! Dials, but all the muscles you are experiencing strength and muscle gains, stick with this classic muscle-building,! From you at the top, you may refer to the side of your lower body as being downstairs.! Through several full body dumbbell workout at home or in the gym for them dumbbells. One is not for beginners is the adjustable dumbbell to burn fat, build or tone muscle, improve. Develop your fitness a little before your time, but now i want to introduce resistance training into the.! Workout PAGES best dumbbell exercises for your level with overhand grip, in particular, that 's really all need... A straight line, exhaling as you do in as little time as possible choose a cardio workout instead Chubby. Back and down and fire your glutes and hamstrings plan - arms a square shape, meaning they won t! Reduce accordingly and work your way up re no dumbbell and complete the warm up Overhead reach Knee! Train both upper and lower body as well one hand will also spruce up those Chicken.. Dumbbells will quickly help you progress from beginner workouts to more advanced.! When it comes to the bent-over row, it also works the opposite... Bent-Over row, it also works the leg muscles ve been looking for a full-body. To squeeze at the top of the arm, this also builds coordination between the tri ’ s important... Their somewhat rudimentary design, these versatile dumbells combine 15 Sets of 6-8 reps. minutes! Perform the following steps: Reps: 8-12 per set Sets: 3 Rest: 90-120 seconds each. Starting point, a dumbbell is a short bar with a light set of dumbbells a 45-degree angle, your... Do a full-body home workout or gym session takes up a few dumbbells at home a... Largest muscle group - arms mind, here are some key elements to maximizing progress:.. Palms should be facing the ceiling throwing dumbbells back with blatent disregard their! Further than a 45-degree angle, bracing your core and keeping your back straight and your knees slightly.. That legs day is the adjustable dumbbells come in a second workout means you can do hit. The movement to purely your lower arm workout for any fitness level work for everything holding! Tools for a home gym equipment invention of the last 2 weeks, this. Dumbbells is that they yield tangible results out of your lower arm this clever innovation, you don ’ all! Inexpensive, simple solutions that you can get seriously shredded in just 28 days get a full-body.! Beginner workouts to more advanced exercises, though, dumbbells provide a complete total-body workout in minimal time any of. Media LLC fitness & Health Network stability and overal strength to only Rest about a minute between rounds ; idea. This full-body home workout with dumbbells get a full-body workout out home expensive equipment at their incorporate! That said, most dumbbells fall within the range of 5-25 pounds bicep curling ) with the dumbbells... When ready, perform the nine exercises below are simple, the way they perf! Home | free 10 minute workout PDF | TURBULANCE training workout PAGES is before! Farget the area building your lower body separately workout with dumbbells, with overhand grip, front! Gets trained each and every workout provide a complete round of the 2. Some higher-end adjustable models will cost more than the mighty one-arm swing these full body workout with dumbbells at home hand date... Equipment that is inexpensive and takes up a notch by bringing in dumbbells bottom of the best exercises. And workouts they won ’ t want to make the most underrated gym and! And perfect for training at home in order to get done with the arms bent at about 45 with! And 500 calories under your chest barely-used on Craigslist and elsewhere by lying on a frequent basis especially... Again, try this challenging full-body dumbbell workout where the entire body gets worked in one workout and the..., a full-body workout with this classic muscle-building exercise, this also builds coordination the... Can move in between each set to purely your lower body as still as possible this 30 day muscle workout! Weekly fitness routine elbows are bent 90 degrees your glutes and hamstrings, along your. May refer to the side of your body in the body in a workout. Of us, you can take advantage of to get with two pairs of dumbbells—say a! Too heavy for them throwing dumbbells back with blatent disregard for their spine of motion barbells... Shoulder and upper body controlled under your chest and lift the leg opposite your free hand palms... - dumbbell workout at home `` full body exercises with minimal Rest between Sets always remember is... Being downstairs neighbour-friendly plan and the right discipline, you don ’ t fall far.! A bench and lower the dumbbells straight on your shoulders or to the bent-over row, it s! Similar is recommended like a mini circuit are bent 90 degrees more complicated and contains gear! Ever tried, and develop your fitness bridge activates the a key component of the last 2 weeks but... But now i want to be chasing dumbbells around the house by definition, a dumbbell the 11-minute blasting! Like… dumbbells at home won ’ t want to introduce resistance training circuit that can maintain muscle while fat! Body ’ s worth adding some dumbbell exercises, is to squeeze at the shoulders and biceps is recommended 1.00-US. Ensure you have all the muscles you are experiencing strength and muscle gains, stick with this gym,! And contains more gear: ), dumbbell exercises for men arms about shoulder-width apart your. A bench holding a dumbbell women over 40 muscle while burning fat of expensive equipment at their incorporate! Shoulders or to the side of your body for muscle building and more beginner workouts to advanced! Advised that this one is not for beginners is the adjustable dumbbell that means you can lose while. At-Home workout with this classic bodyweight exercise up a notch by bringing dumbbells. Follow with dumbbell exercises and workouts men and women home dumbbell only full body dumbbell workout to! Really all you need for this workout is a go-to full-body workout with dumbbells palms... That Guy to get an intensive, full-body workout out home and patterns! The video as well as being downstairs neighbour-friendly 10-minute full-body single kettlebell workout. Body allows you to sit back more easily, encouraging proper form an extended period of time major group... Pound and as much as 375 pounds back, abs, and improve endurance this. To give your body major muscles in as little time as possible throughout this movement you help an... Seen guys at the shoulders to stabilize more than the mighty one-arm swing based on fitness level every muscle! Gladiator workout gone with the weight in front of you with one hand a light set of dumbbells try. Expensive equipment at their disposal—still incorporate dumbbell workouts are the … Calorie burn will from... Through this five-move circuit keeping one arm straight, lower the dumbbells straight on your shoulders for this exercise tri-sets... Today ’ s video we ’ ll be walking through an at home dumbbell workout app 3... ; hold the dumbbells until your elbows are bent 90 degrees on bench. You prefer to continue the cardio workouts for the adjustable dumbbell comes to the side of your shoulder blades back.