Ultimate Full Body Dumbbell Workout

For the purpose of developing substantial muscle, strength, and conditioning, you do not require an elaborate gym. A strategy and two dumbbells are all you need! I created four routines that only require your body and a pair of dumbbells. You’ll face different challenges with each complex.

Complexes are fantastic because they make you work out at a high volume in a condensed length of time. Holding onto the weight until you’ve performed every movement is crucial. Don’t stop until you’ve completed a whole round!

The Ultimate Full-Body Workout

Using a 10 to 12-pound dumbbell, warm up your body by performing the following exercises before beginning the workout:

Complex 1: Power And Strength Complex

Similar to a barbell clean, employ strong hip extension to burst the dumbbells up throughout the cleans.

After finishing your second, give them one last cleaning before beginning the push-presses. Make use of your legs! It’s not a military press here. And keeping your core tight, make sure you achieve a good lockout at the top.

Following the third press, lower the dumbbells to a rack position so that they are at your chest. You can hold them facing you or in a relatively neutral grip, depending on what feels most comfortable for you. To complete the front squats, sit back and maintain a firm core.

Complex 2: Hypertrophy

It’s time to increase the rep range for muscle growth after performing some explosive activity.

To add more chest to the otherwise triceps-heavy floor press, try this initial exercise: lie on the floor and squeeze the dumbbells together as you press upward. Maintain a safe spinal posture throughout the row, and make a concerted effort to squeeze the area atop your shoulder blades.

In the reverse lunge, do not switch legs. To maximize the stimulus that each leg receives, perform ten lunges on it before moving on to the next. You can hold the dumbbells in the rack position if your grip feels weak at this time. Although the workouts target the same muscles in the legs, the rack will put a little more strain on your core.

Complex 3: Core

The exercises described below may not look like “core” exercises to you—like, say, the hollow-body rock from my “Quick Total-Body Workout”—but trust me—you’ll feel these where you should.

To practice this as a complex, complete all the movements with your right arm, take a 60-second break, and then repeat with your left arm. Maintain a taut core the entire time!

Even when you start breathing heavily, maintain a stable posture and a firm core throughout the snatch. Your body will naturally want to lean away from the weight when doing the farmer’s carry, but in order to maintain a straight torso, consider leaning toward the weight.

A terrific core workout that is far simpler than the complete get-up is the get-up sit-up, also known as the half get-up. Maintain your shoulder firmly in its socket and your gaze fixed on the dumbbell. On the side of your bowed leg, press through your heel.

To attain a full range of motion, I like to elevate my nonworking arm on a dumbbell when performing plank rows. Your hips will become more level if you spread your legs wider.

Also Read: 10 TREADMILL MISTAKES YOU SHOULD ALWAYS AVOID

Complex 4: Conditioning

This workout’s last difficulty will put your conditioning to the test. You’ll see why I utilize this as a finisher after spending some time in a split stance, even though it may not seem like much. As you perform the hammer curl in a split stance, maintain your torso vertical and your rear glute extremely tight. Before performing the shoulder press, switch legs.

Strive to maintain as low a hip position as you can throughout the split switch. Although you won’t be hopping around a lot, you will get somewhat off the ground. The secret is to keep your body perfectly vertical and to move your feet swiftly.

Implementing This Workout

For two to three weeks, do this exercise twice a week, with a minimum of two days off in between. If the outcomes please you, continue! If the exercises become monotonous, change the rep counts or add weight. Try your hardest to push yourself each and every time!

Ultimate Full-Body Dumbbell Workout: Full Version

The Ultimate Full-Body Dumbbell Workout

Before you get going on the complexes, grab a 10- to 12-pound dumbbell and complete the warm up. Rest 2-3 minutes between complexes.

1 Single-Dumbbell Halo

1 set, 10 reps (in both directions)

2 Bent-Over Reverse Fly

1 set, 10 reps

3 Scapular Slide

Perform with dumbbells.

1 set, 10 reps

4 Stiff-Legged Dumbbell Deadlift

1 set, 10 reps

5 Dumbbell Goblet Squat

1 set, 10 reps

6 Plank

1 set, 30 sec

7 Arms-crossed jump squat

1 set, 10 reps (no added weight)

8 Complex 1

Perform 5 times, resting 60-90 seconds between rounds.

Dumbbell Clean

5 sets, 3 reps

Push-press

Perform with dumbbells.

5 sets, 3 reps

Dumbbell Front Squat

5 sets, 3 reps

9 Complex 2

Perform 4 times, resting 60 seconds between rounds.

Dumbbell Crush Press

Perform lying on floor.

4 sets, 10 reps

Dumbbell bent-over row

4 sets, 10 reps

Bodyweight Reverse Lunge

4 sets, 20 reps (10 per leg)

10 Complex 3

Perform movements with right arm, then left arm, resting 60 sec. between.

Dumbbell Single-Arm Snatch

2 sets, 10 reps

Dumbbell Farmer’s Carry

2 sets, 100 ft

Turkish Get-Up

2 sets, 8 reps

Kettlebell alternating renegade row

Shown with kettlebells.

2 sets, 10 reps

11 Complex 4

Perform 2 times, resting 60 seconds between rounds.

Alternate Hammer Curl

Use a split stance.

2 sets, 10 reps (per arm)

Single-arm standing shoulder press

Use a split stance.

2 sets, 10 reps (per arm)

Split Jump

2 sets, 20 reps

Dumbbell thruster

2 sets, 10 reps