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I’m a personal trainer. This 5-move workout builds full-body strength and muscle with just one set of dumbbells.

Harry November 13, 2024

Five exercises and a set of dumbbells are enough to build endurance, strengthen muscles and improve cardio fitness at the gym or on your exercise mat at home.

I like to use a set when I exercise from home. best adjustable dumbbells because I can lift heavier weights for lower body exercises than I can for upper body. However, if you have access to more than one weight, I recommend hex dumbbells for floor-based movements.

Effective and efficient, these full-body workouts will get you working up a sweat in no time, and you won’t have to lift heavy to benefit. Follow the routine below and learn some of the benefits of dumbbell exercises.

What is a full body dumbbell workout with 5 moves?

How long you work is up to you. If you prefer a challenge or work on reps until you finish, you can set a time limit of 20 minutes.

Training:

10-12-14-16-18-20

Start with 10 reps of five exercises, then in round 2, perform 12 reps of each exercise (and so on) until you finish 20 reps per movement.

1. Bear squats

bear squats Hit the shoulders, chest, core, arms, hips, quads, hamstrings, and calf muscles, mimicking a horizontal squat. Keep your hips down and try to send your weight towards your heels; This will also help improve lower body joint mobility.

Start in a tabletop position with your toes curled and your core engaged.
Lift your knees about one inch off the floor
Keep your back straight, then push your hips toward your heels while keeping your knees close to the floor
Pause, then slide forward to return to your starting position.

2. Thrusters

repulsive durable compound exercise for functional trainingby combining crouch And overhead press To develop strength and power.

Start with your feet hip or shoulder width apart.
Lift the dumbbells above your shoulders with your elbows forward
Strengthen your core
Squat down until your thighs are parallel to the floor. Keep your spine neutral and chest forward
Hold the weight from the middle of the foot to the heel
Step up to stand, extending your hips and pressing the dumbbells upwards
Push your head into your arms and lock your elbows, keeping your biceps close to your ears.
Bend your knees and elbows, lower your weights to your shoulders, and move directly to the next repetition.

3. Satanic press

Strength and conditioning devil press The exercise targets your back, chest, arms, shoulders, core, glutes, and leg muscles. burpee And grab While adopting quick hips used in kettlebell swings to activate the hips, core and glutes.

Stand with your feet shoulder-width apart, dumbbells on the floor in front of you.
Engage your core, grasp both dumbbells with a neutral grip, and jump back into a high plank
Lower your body to the floor between the dumbbells like a burpee
Push up, then jump slightly forward of the dumbbells with both feet
Lift your chest, pull both shoulders down and keep your back straight
Lie on your hips and swing both dumbbells between your legs like a kettlebell swing
Pull your hips forward, extend your legs, and press the dumbbells overhead while bending both elbows.
Lock both arms at the top
Return to the starting position on the floor by reversing these steps.

4. Squat cleans

Focus on shrugging your shoulders during the clean and avoid pausing between cleaning and squatting. Upper and lower body are engaged during explosive clean squat Lifting makes this a full-body exercise that requires plenty of work from your core.

Stand with your feet hip or shoulder width apart, holding a dumbbell in each hand.
Support your core and pre-stretch your hips, shoulders and hips
Squat down and keep your heels planted and your chest up as you touch one end of each dumbbell to the floor just outside your feet.
Keep your back straight and make sure your shoulders are over the weights
explosively clean dumbbells Come into front rack position by slightly raising your elbows. When your dumbbells reach mid-thigh, quickly extend both your hips and knees and pull your body under the dumbbells.
Catch the weights in a full squat, pause at the bottom, then stand up, holding the dumbbells on your shoulders.

5. Succession to the throne

plank passage, wooden drag – whatever the name, this basic exercise works the muscles from head to toe as you hold a plank while dragging a weight from side to side. It tests core strength, balance, and stability while working the upper and lower body through stabilization.

Start in a high plank and work your abs, glutes, quads and shoulders
Place the dumbbell on the left side of your body, behind your hand
Hold the weight with your right hand, then lift or drag it to your right side and place it behind your right wrist.
Place your right hand down, then repeat with your left hand
Continue moving the weight from side to side
Keep your shoulders over your wrists and do not allow your hips to lift, drop or twist from side to side.

Instructor tips

Explosive full-body exercises like squat cleans and thrusters put your skills to work.ast-twitch muscle fibers and helps you build strength by boosting your metabolism for a limited time afterward, especially when combined with weight training and cardio. With the exception of planks and bear squats, each movement requires quick and powerful movement; so remember to find a consistent pace that will keep you moving without getting tired quickly.

Aim to perform the first two rounds for uninterrupted reps. Try not to complete more than two or three sets of repetitions in the remaining rounds. If you have to reduce the number of reps even further, choose lighter weights instead.

If you are pregnant or postpartum, suffering from joint pain, or working out with an injury, first clarify your exercise routines with a qualified doctor or personal trainer.

Semainede4jours

Semainede4jours

I’m a personal trainer. This 5-move workout builds full-body strength and muscle with just one set of dumbbells.

Harry

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I’m a personal trainer. This 5-move workout builds full-body strength and muscle with just one set of dumbbells.

Harry

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