If You Have a Pair of Dumbbells
“There are tons of exercises you can use to build a workout using only dumbbells,” says Jameson. This is a full-body routine, but will especially help you build a stronger back, chest, and core. Perform three rounds, with 30 to 60 seconds of rest between each, but none between sets.
Front Loaded Squat: Stand with feet shoulder width apart, holding a dumbbell in each hand, elbows bent in front of you, dumbbells resting on shoulders. Drive hips back into a squat, lowering as far as possible with chest up and back flat. Press back up to start. Do 10 reps.
Alternating Lunges: Stand with feet together, arms by sides, holding a dumbbell in each hand. Lunge forward with the right foot, bending knees 90 degrees. Return to start, switch legs, and repeat. Continue alternating sides for 12 reps on each leg.
Alternating Renegade Rows: Start in plank position, holding a dumbbell in each hand. Pull your right elbow behind you, bringing the dumbbell up to your chest, and return to start. Switch sides and repeat. Continue alternating sides for 10 reps on each side.
Floor Dumbbell Chest Press: Lie face-up with knees bent, feet flat on the floor, and holding a dumbbell in each hand. Bend elbows out to sides, and then the press weights up, extending arms over chest. Do 10 reps.
Standing Bicep Curls: Stand with feet together, elbows bent by sides, holding a dumbbell in each hand, palms facing up. Keeping shoulders down and elbows in, curl weights up to shoulders. Hold for two seconds, then lower back to start. Do 12 reps.
Floor Skull Crusher: Lie face-up on floor with knees bent, feet flat on the floor, and holding a dumbbell in each hand, palms facing in. Lift arms toward ceiling, above shoulders, keeping shoulders down. Bend elbows, lowering dumbbells toward floor behind you, and extend arms back toward ceiling. Do 12 reps.
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