Learn more about effective dumbbell exercises for weight loss to maximize your results. You don’t build muscle when you’re exercising, you build muscle when you’re resting, so try not to do a strength training routine (of the same muscle groups) two days in a row. Squats may not be the most fun exercise, but when done correctly, the results are undeniable.
- Press down through the right heel as you lift the left leg straight up behind you to work the hamstring and glute.
- As you stand up from the squat, lower the weights back down to your sides.
- There will be frequently scheduled Q&A sessions with Stacy throughout 2025 to answer any of your questions about the program.
- If you’re more experienced, opt for a plan that offers a challenging progression to keep you engaged and motivated.
- Pull your naval in towards your spine, and bend your knees reaching your butt back as if you’re sitting in a chair.
- For the exercises outlined below, do two to three sets of eight to 12 reps each.
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We begin with higher reps to train the mind and muscle connection (tendons and ligaments) to prepare the body for lower reps and heavier loads towards the end of the program. Aim to perform the 30-day dumbbell workout 3-5 days per week. This frequency allows for adequate muscle stimulation while providing enough rest for recovery and growth. Be sure to also schedule rest days between workouts to prevent overtraining and optimize results. A typical dumbbell workout should last between minutes, depending on your fitness level and goals. It’s essential to focus on maintaining proper form and giving yourself enough time to recover between sets.
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There’re quit a few misspellings in the app and for example an EMOM of 12 DB RDL with a tempo ( ). So please change the misspellings and check the workouts one more time. I’ve never heard of that and online instructions are vague. To help people get stronger, healthier, and more confident – all with a fun, no-nonsense approach. Never wonder where you should put your limited time, energy, and effort.
DAY 8: Quadriceps, Shoulders, and Abs
Remember, this is just a sample of how you can structure your workouts! The only requirement is that you complete two workouts (with 30 reps of each exercise) from each category every week. Increase your protein intake to support muscle growth; ensure balanced meals with carbs and protein pre- and post-workout; stay hydrated; and adjust your caloric intake based on your goals.
You’ll use a clever combination of trisets and circuits to keep intensity high and fat-burning on overdrive. Follow along with the guided 25-Minute Full-Body Workout on YouTube, led by me — your certified personal trainer, Lindsey Bomgren. I’ve been searching for online programs that would help me carry on lifting but even when I search for dumbell only workouts they often seem to include things like cable pulls etc. But, my job circumstances changed and I can no longer afford the trainer or the gym, so I’m now working out only at the gym at my condo. They have a bunch of dumbells but nothing else for weights. To perform a 30-minute AMRAP with the moves you just learned, follow this guide.
Lying Single-Arm Chest Press
Being a fitness enthusiast, I constantly train to keep myself fit, strong, and aesthetic, whether at home or in the gym. Brett Williams, NASM-CPT, PES, a senior editor at Men’s Health, is a certified trainer and former pro football player and tech reporter. You can find his work elsewhere at Mashable, Thrillist, and other outlets.
▼ Day 1: Bear Plank to Plank Row Alternating
If you have one, a body mirror is a great way to check in on your form and posture while learning a new exercise. Often stacked on racks, and available in five-pound increments, standard dumbbells take up a lot of space and can become unwieldy in smaller workout areas like a home gym. If investing in those isn’t appealing, there’s a much more convenient alternative. Adjustable dumbbells take up less space, are easy to work out with and offer a better value since they can replace up to 30 pairs of dumbbells in one investment.
Ab workouts
If you want to target specific body parts, you can add additional exercises — such as bicep and triceps curls or shoulder presses. They’ll add a little time to your workout, but with 2-3 sets of eight to 12 reps, the extra time will pay dividends and get you closer to your goals. The good news is you don’t need a ton of time to get results.
When it comes to cross-training, it’s best to alternate between two activities at a time, Mike Donavanik, CSCS, founder of Sweat Factor, previously told Women’s Health. “Don’t try to do lifting, SoulCycle, yoga, Pilates, and barre all in one week.” The goal is to mix it up, so you continue to challenge your body, just not too much. Peter Marino is a veteran fitness and health professional and former competitive bodybuilder.
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Slightly bend your joints at the end of each movement to maintain tension on the muscles and protect your joints. Ensure the plan you choose only requires equipment you have access to, such as dumbbells of various weights. If additional equipment is needed, make sure you can easily acquire or substitute it.
Squats target quadriceps and glutes, and they also put core and hip muscles to work. There are so many types of squats to pick from, but to work both legs at once and maximize your time, we recommend front rack squats for this workout. Note that you don’t actually need a squat rack for this — you’re replicating the effect of having a rack with your posture and movement. This four-week dumbbell only training program doesn’t use your standard pick-up weights; put them down, rest, and check your social media.
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Begin to build some explosive power with some of the exercises this week. You’ll ramp up the work in Week 2, with some extra stability and core components to these exercises even as you focus in on other muscle groups. If you need to, don’t hesitate to grab weights on the lower end of the rack to get acclimated to the movements. All you need for this program is a set of dumbbells and commitment to a new daily routine. Make sure you also download the Beginner Bodyweight Workout PDF so you can track your progress and level up at home.
Compound exercises, like squats and rows, work multiple muscles simultaneously. Meanwhile, isolation exercises, like bicep curls and tricep extensions, focus on specific muscles. This balanced approach promotes overall muscle development and functional strength. The selected plan should emphasize proper form, harnafit reviews warm-ups, cool-downs, and stretching to minimize the risk of injury.
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To ensure proper form, research each exercise and, if possible, watch instructional videos or consult with a fitness professional. Focus on controlled movements, engaging the targeted muscles, and maintaining a neutral spine. Include a mix of compound and isolation exercises to target various muscle groups.
