The dumbbell is one of the most versatile and popular fitness machines in the world. Dumbbells allow thousands of unique movements and a wide variety of exercises that Guide to progressive dumbbell training. Plus, the addition of weight as strength progresses makes it the perfect fitness tool for all levels and goals to Guide you to progressive dumbbell training.
For this two-week program, we've narrowed the thousands of options down just Guide to progressive dumbbell training to 12 basic exercises that challenge all fundamental body movements . The series are timed, with the goal of gaining strength through slow, controlled movements. The weight chosen should allow you to come close to failure at the end of each series so just must have Guide to progressive dumbbell training, without sacrificing appropriate movements.
If you don't have dumbbells on hand, no problem. Here are some alternative dumbbells you may find in your home:
- Soup cans
- Detergent bottles
- Milk jugs filled (or partially filled) with water
- Filled water bottles
- Books
- Cast iron stoves
- Backpacks, filled or unfilled
- Bottles of wine (white)
- Rocks
- Small children
CIRCUIT DESCRIPTION
HINGE/PUSHBUTTON CIRCUIT
30-second sets for each exercise Guide to progressive dumbbell training, with a recovery of 30 to 60 seconds between sets.
- Removal of dumbbells (on each side)
- One-legged dumbbell Romanian ground lift (each side)
- Dumbbell press
- Dumbbell windmill (each side)
SQUAT/TRACTION CIRCUIT
30-second sets for each exercise Guide to progressive dumbbell training , with a recovery of 30 to 60 seconds between sets.
- Dumbbell thruster
- The squat of the dumbbell cup
- 3-point dumbbell folded on the row
- Dumbbell renegade brawl
SLOT/ROTATION CIRCUIT
30-second sets for each exercise Guide to progressive dumbbell training, with a recovery of 30 to 60 seconds between sets.
- One-armed carrier (each side)
- Dumbbell squat (each side)
- Dumbbell board with rotation (each side)
- Reverence slot with dumbbell (on each side)
EXERCISE DESCRIPTIONS
DUMBBELL SNATCH
Moving: Start by holding a dumbbell in one hand. Swing the hips back and lower the bell just above the knee. Simultaneously unhook your hips, pull the dumbbell up along your body and bring it over your head with speed and power.. Guide to progressive dumbbell training.
1-LEG DUMBBELL ROMANIAN DEADLIFT
Moving: Start by holding a dumbbell in the hand opposite the planted foot. Keep a neutral spine and bend the planted foot only slightly as you lean forward, keeping it perpendicular to the ground. Once you have reached the end of a flat torso (your body should form a capital T if you have the necessary mobility), lower that leg to the ground.
Make sure the spine is neutral throughout the entire movement. Bending forward not only prevents the exercise that Guide to progressive dumbbell training, it also puts excessive pressure on the lumbar spine.
If you have difficulty keeping a perfect shape, drop the weight and control the hip hinge first.
DUMBBELL FLOOR PRESS
The move: Take two dumbbells and lie down safely on the floor. Press both bells towards the ceiling, then lower them, stopping just before your elbows touch the floor and repeat.
To reduce the strain on your shoulders, turn your palms facing each other while pressing.
DUMBBELL WINDMILL
The move: Take a wide stance and point your toes 45 degrees to the left. Place a dumbbell in your right hand and extend your arm above your head. While keeping your eyes on the dumbbell, extend your right hip and pivot to the side, while maintaining a neutral spine. Descend as low as painlessly as possible with your back flat, then push the dumbbell back up to the ceiling. This movement should be slow and controlled, with the legs straight that Guide to progressive dumbbell training.
Try it without a dumbbell until you master the movement pattern.
DUMBBELL THRUSTER
Moving: Start with the two dumbbells positioned by your ears. Descend in a crouching position, as low as you can go safely. Press down on the floor with explosive pressure, stand up and push your arms up to the ceiling. Descend, control and repeat.
DUMBBELL GOBLET SQUAT
Moving: Hold a dumbbell vertically by one end against your chest. Your feet should be a little wider than shoulder width, with the toes facing slightly outward (the less mobile the hips are, the more outward facing the toes should be). Lay your hips straight on the floor, with your chest open and your shoulders anchored down and back. Pretend to separate the floor with your feet and engage your buttocks as you move back to the starting position.
This Guide to progressive dumbbell training can be done as a crouching position with your body weight to lower the load.
DUMBBELL 3-POINT BENT-OVER ROW
Moving: While holding a dumbbell in your left hand, place your right hand and right knee on a bench or table with your left foot firmly on the floor. Make sure your spine is flat. Get behind your left shoulder blade and lift the dumbbell up to your rib cage. Lower slowly and repeat.
DUMBBELL RENEGADE ROW
Moving: Start in an upright and tight position on a board, with wide feet to support you. Avoiding rotation, row one dumbbell at a time, squeezing behind the scapula. Avoid allowing your hips to sag (especially during the row) to avoid lower back pain and potential injury.
This Guide to progressive dumbbell training can be done on the knees and/or without weights to reduce the intensity.
SINGLE-ARM DUMBBELL FARMER CARRY
The move: Place a dumbbell in one hand and let it hang sideways. Move forward in regular steps while minimizing the rotation, swinging, sinking or raising of the weighted arm.
DUMBBELL SPLIT SQUAT
Moving: Start in a split position with about a foot of space laterally between your left and right foot. While holding the dumbbells in your hands, maintain a strong, solid posture. Bend both knees 90 degrees, engage the buttocks and press down on the floor.
If knee pain is a problem, try to keep your weight down or reduce your range of motion.
DUMBBELL SIDE PLANK WITH ROTATION
The move: Align your elbow with your shoulder and your shoulder with your hip and heel. With a very tight and reinforced core, push the ground away from you, keeping active in the shoulder joint. Reach your upper arm under your body while simultaneously raising your hips. Return to a strong, upright board position.
To reduce the intensity Guide to progressive dumbbell training, do this exercise as a lateral bridge from the knees instead of the feet and/or drop the dumbbell.