Full Body Dumbbell Workout // Workout

ultimate-full-body-dumbbell-workout-pack-for-men-women-WHello everybody, today again a workout routine. But, it is a full body workout, so not only the abs and it is fully with dumbbells. It isn’t tough at all, very easy. And at every exercise I’m going to explain what you need to do and how. If you’re a beginner at working out, I recommend you to begin with a 0.5 kilo dumbbell and the longer you’re working out you can go a bit heavier. Do you have sore muscles after a work out with dumbbells? Than go a step lighter. Good luck with you workout! Let’s get started!


olympic-legs-1Goblet squat:

Keep one dumbbell in your hands at your chest. Stand with your legs at the height of your shoulders. Squat down, but you need to keep your knees like that, that you still can see your toes. And squat as far down as you can. Don’t listen to people who say you need to squat lower, because actually you don’t need to squat lower than 90 degrees. That means that your hips/ butt is parallel at your knees. Hold your squat for 1 seconds or so and stand up slowly by squeezing your glutes together. Do this 15 times and do that 3 times. So in total you squat 45 times, but after 15 times your can take a little break of 20 seconds.


no-crunch-01_0Dumbbell deadlift:

Stand with your legs at the height of your shoulders and keep your arms, with the dumbbells in your hands, next to you. Bend forward, make sure your back is straight and your legs are a bit leaning backwards. Hold this position for 1 second or so and stand up slowly by squeezing your abs, obliques and back muscles together. Do this 12 times and do that 3 times. After each 12 times you can keep a little break for 20 seconds, and than you go on with the next 12.


dumb-lungeDumbbell lunges:

 Stand with your legs next to each other and keep your arms next to you with the dumbbells in your hands. Make a big step forwards and go down, let your front leg make an angle of 90 degrees and don’t let your back leg touch the floor. Hold this position, like on the picture, for 1 seconds or so and than step back by squeezing your calves, thighs and glutes together. Do times 12 times and do that 3 times. After each 12 times you can keep a little break of 15 seconds, and than you go on with the next 12.


0511_bench_pressDumbbell flat bench press:

Go and lay on your back at a bench, and keep you back very straight. Hold your dumbbells in your hands and push the dumbbells up while squeezing your back muscles, shoulder muscles and a bit of your abs. Hold the dumbbells there for 1 seconds or so and than bring them down until your elbows are at the same level as you shoulder. Do times 12 times and do that 3 times. After each 12 times you can keep a little break of 15 seconds, and than you go on with the next 12.


seated-shoulder-press-barbell Dumbbell overhead shoulder press:

Go and sit on a chair or bench. Pick your dumbbells in your hands and keep your elbows on the level the same as your shoulders. Bring the dumbbells up while squeezing your back and shoulder muscles together. Do times 12 times and do that 3 times. After each 15 times you can keep a little break of 15 seconds, and than you go on with the next 15.


Dumbbell_Lateral_Raise_Power-Partials1 Dumbbell lateral raise:

Stand with your legs shoulder height and with your arms, the dumbbells in your hands of course, next to your body. Bring the dumbbells up while squeezing you shoulder and back muscles. Keep this position for like 1 second and bring them than slowly down. Do times 12 times and do that 3 times. After each 12 times you can keep a little break of 15 seconds, and than you go on with the next 12.

ENJOY YOUR WORKOUT!

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