Your typical dumbbell workout plan that builds muscle follows a repetitive set-rest-set-rest format. It’s effective, but can get a little dull if that’s all you do. If you fancy a full-body clod workout to rattle through at pace, this swift high-volume session is just the thing and is sure to blow away the cobwebs.
Designed by Baz Gouldsbury (opens in new tab) , an online coach and personal trainer, the particular 17-move workout will keep your heart rate at 60% and above, sustaining a high energy demand so your body needs to keep burning calories.
“You might want to set up with two sets of dumbbells , ” says Gouldsbury. “One heavier set for the lower-body section and another lighter set for the upper-body exercises. Set a timer at the start of your workout and see how long it takes you to complete the workout. Go back and try to improve on the time in a couple of weeks. ”
Do 25 reps of each exercise. Once you’ve completed the series of lower-body movements, take a two-minute breather and then complete the upper-body exercises. To make it easier to follow, we begin with the list associated with all the workouts, followed by form guides.
Full-Body Dumbbell Workout
- Goblet squat
- Reverse lunge
- Romanian deadlift
- Good morning
- Thruster
- Romanian deadlift to high pull
- Devil’s press
- Walking lunge
- Biceps curl
- Triceps dip
- Upright row
- Push press
- Clean and press
- Floor push
- Chest flye
- Bent-over row
Form Guides
Reps 25 Rest 0sec
Stand with feet shoulder-width apart, toes pointing out slightly. Hold one heavy dumbbell in both hands in chest height. Push your own hips back and bend your knees to lower, keeping your back flat and gaze forwards. When your thighs are parallel to the ground and your elbows are usually inside your own knees, push through your heels to rise.
Repetitions 25 each side Sleep 0sec
Remain resting dumbbells on your shoulders, palms facing and elbows pointing forwards. Take a step back plus bend the knees to reduce, stopping once your front thigh is parallel in order to the floor and your back knee is just above the floor. Drive throughout your front side heel to return in order to standing. Complete all of the reps on one side, then switch.
Reps twenty five Rest 0sec
Stand with your feet hip-width apart, holding dumbbells in front of your thighs, palms dealing with you. Engage your core and with a slight bend in your knees, drive your hips back, lowering your torso and the dumbbells, keeping them close to your legs. When the hand weights reach halfway down your own shins, press through your heels to return to the starting position.
Reps 25 Relax 0sec
Endure together with your ft shoulder-width aside and a slight bend in your knees. Relaxation the dumbbells on the upper back. Brace your own core and, keeping your back straight, hinge forwards at your hips to lower your torso, pushing your hips back. Once you feel a mild stretch in your hamstrings, pause, then push through your heels to increase.
Repetitions 25 Rest 0sec
Stand with your own feet shoulder-width apart, toes showing that slightly, holding hand weights by your shoulder blades. Push your hips back again and bend your knees to squat, then force throughout your pumps to go up. As you rise, use your own momentum to push the particular dumbbells overhead. Lower the dumbbells back to your shoulders under control.
6 Romanian deadlift into high pull
Reps 25 Rest 0sec
Stand with your feet hip-width apart, keeping dumbbells in front of your upper thighs, palms facing you. Participate your core and with a small bend within your knees, push your sides back, cutting your torso and the dumbbells, maintaining them close to your hip and legs. When the dumbbells reach midway down your shins, push through your high heel sandals to return in order to the beginning position. As you do so , pull the particular dumbbells up to your chest by bending your elbows and moving them out to the sides until your own upper arms are in line together with your shoulders. Pause, after that lower the dumbbells back to the start under control.
7 Devil’s press
Reps 25 Sleep 0sec
Remain holding hand weights from your edges with palms facing. Press your hips as well as reduced, placing the dumbbells on the floor. Jump your feet back to land in the higher plank position then lower your chest towards the floor. Force your body back up, then jump your feet ahead to the outside of your hands. Keeping your back smooth, clean the particular dumbbells to your shoulder blades, then press them over head. Lower the dumbbells returning to the start.
Reps twenty five Rest 2min
Stand holding dumbbells by your sides. Step forwards with your left leg and decrease until both knees are bent in order to 90°. Push through your front heel to rise after which take a big step along with your right leg. Continue, alternating edges with every rep.
Reps 25 Rest 0sec
Stand with feet hip-width apart plus a slight bend inside your knees. Keep dumbbells because of your sides with the palms dealing with forwards. Indulge your primary and keeping your upper arms tight to your own body, flex your elbows to raise the particular dumbbells in order to your shoulders. Slowly cheaper them to the begin.
Reps twenty five Rest 0sec
Sit on the edge of a bench using your legs extended and high heels on the particular floor. Place your hands either part of your bum, fingers pointing forwards, and slide your bum off the bench. Keeping the back straight, bend your elbows to lower, pausing when your elbows are from a 90° angle. Drive through your hands to lift yourself back in the starting position. Keep your upper arms near to your body throughout.
Reps 25 Rest 0sec
Standing tall, hold each dumbbells down before the body, with hands facing your system. Lift both dumbbells straight in front of you, elbows bending, until your hands are in collection with all your shoulder blades. Pause for a second, then slowly reduce the hand weights time for the beginning position.
Reps twenty five Rest 0sec
Stand along with your feet hip-width apart, keeping dumbbells by your shoulders, palms facing ahead and elbows bent with 90° plus in order to the sides. Brace your core and drop into the quarter lift, then increase to stand and use the momentum to help press the particular dumbbells overhead. Lower the dumbbells to your shoulders under control.
13 Thoroughly clean and push
Repetitions 25 Relax 0sec
Endure with your own feet shoulder-width apart, dumbbells on the ground either side of your foot. Bend your knees, push your hips back and keep a flat back as you bend straight down to pick up the particular dumbbells. Holding the hand weights, explosively come up to standing and bring the dumbbells up to shoulders. Next, press the dumbbells over head, before lowering them slowly into your shoulders and after that returning to the floor.
Reps 25 Relaxation 0sec
Lie on your back in your legs bent and feet toned on to the floor, holding dumbbells over your upper body with your elbows bent plus upper hands on to the ground. Use your chest muscles to push the particular dumbbells up, extending your own arms. Pause at the top, after that slowly reduced the dumbbells in to the start.
Repetitions 25 Rest 0sec
Set up a weight bench at a 45° incline. Take a seat on the bench with your feet level on the floor. Hold dumbbells over your chest, with hands facing and a slight flex in the elbows. Keeping the bend with your elbows, lower the particular weights to be able to the sides. Avoid arching your bones as you do this. Pause, then use your upper body muscles to bring your arms to the beginning position.
Reps 25 Rest 0sec
Stand together with your feet hip-width apart and a slight flex within your knees, holding hand weights from your edges together with your palms facing. Press your sides back till your torso is almost parallel towards the ground, letting your arms hang down. Draw your elbows up past your upper body to raise the dumbbells to your ribs. Stop and squeeze your shoulder blades, then gradually lower the particular dumbbells.
