Dumbbell workout

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When you hear ‘weightlifting’, you worry about bulking out or ending up with scary arms like Madonna. But strength training is the best thing for any gym session: it boosts your metabolism and helps build tone that cardio won’t do alone.

WH teamed up with Kellie Davis, strength coach and coauthor of Strong Curves: A Woman’s Guide To Building A Better Butt And Body, to you bring you The Firmer, Slimmer, Longer Workout. 12 months on and we’re still not bored of her simple, yet seriously sweaty dumbbell workout.

Click through for a dumbbell workout that uses seven different ways to define your shoulders, abs and bum. It’s that simple.

TIP: To torch as many calories as possible, choose a weight that you can lift for the prescribed number of reps, however don’t get too comfortable. Each week you should aim to add a little extra weight.

DUMBBELL WORKOUT MOVE 1:
ONE ARM BENT-OVER ROW

TARGETS: Shoulder and bicep

DO: 10 reps / 3 sets

a. Place your left knee on a bench and your right foot on the floor next to it, then lean forward to place your left hand on the bench. Reach down with your right hand to lift a dumbbell off the floor, palm facing in.

b. Keeping your back flat, bend your right elbow and squeeze your shoulder blades together to pull the dumbbell up your side until it reaches your ribcage. Lower back down. That’s one rep – now alternate sides and feel the burn.

Dumbell Workout Bent Over Row

DUMBBELL WORKOUT MOVE 2:
GOBLET LOW BOX SQUATS

TARGETS: Glutes

DO: 10 reps / 3 sets

a. Holding a dumbbell with both hands, elbows bent and close to your body, stand facing away from a bench or box that’s at or below knee level, your feet shoulder-width apart.

b. Maintaining a tight core throughout, slowly sit your hips back until you’re seated on the bench, keeping your knees in line with your toes. Pause, then press through your heels to return to the start. That’s one rep. Who said sitting down was easy?

Dumbbell Workout Squat

DUMBBELL WORKOUT MOVE 3:
INCLINE BENCH PRESS

TARGETS: Triceps

DO: 8 reps / 3 sets

a. Grab a dumbbell in each hand and lie face up on a bench set at a 45-degree incline. Position the weights at your shoulders, elbows bent. This is not a rest.

b. Abs tight, press the weights up until your arms are straight. No shaking. Lower back down for one rep.

Dumbbell Workout Incline Bench Press

DUMBBELL WORKOUT MOVE 4:
ONE ARM STANDING PRESS

TARGETS: Shoulders

DO: 8 reps / 3 sets

a. Grab a dumbbell with your right hand and hold it in front of your right shoulder, elbow bent, thumb touching your shoulder and palm facing forward.

b. Keeping your core tight, press the weight up until your arm is straight. Reverse the movement to return to the start and swap sides. Great start.

Dumbbell Workout Shoulder Lift

DUMBBELL WORKOUT MOVE 5:
SIDE STEP-UPS

TARGETS: Glutes

DO: 10 reps / 3 sets

a. Holding a dumbbell in each hand, arms at your sides, stand to the right of a solid bench and put your left foot on it.

b. Drive through your left heel and straighten your left leg until you’re standing tall on the bench. Slowly return to the start, keeping your left foot on the bench. Steady!

Dumbbell Workout Side Step Up

DUMBBELL WORKOUT MOVE 6:
DUMBBELL ROMANIAN DEADLIFTS

TARGETS:

DO: 12 reps / 3 sets

a. Hold a pair of dumbbells in front of you, palms facing your thighs and feet shoulder-width apart. Keeping your core tight and back flat throughout, push your bum back and bend over at the hips, bending your knees slightly as you lower the weights down towards your shins.

b. When you feel a stretch in your hamstrings, stop and slowly reverse the movement, squeezing your glutes. That’s one rep. Still feeling good? Right, on to the next move…

Dumbbell Workout Deadlift

DUMBBELL WORKOUT MOVE 7:
CHEST SUPPORTED ROW

TARGETS: Triceps and arms

DO: 8 reps / 3 sets

a. Grab a dumbbell in each hand, palms facing each other, and lie face down on a bench set at a 45-degree incline.

b. Bend your elbows and squeeze your shoulder blades to pull the dumbbells to your sides, level with your ribcage. Slowly lower the weights back to the start, fully extending your arms. That’s one rep. Nearly there now.

Dumbbell Workout Chest Support Row

Working out tonight? Try the Best Exercises For Abs or this Kayla Itsines Workout.

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