If dumbbells are your training tool of choice, you are in luck. You can easily perform a total-body workout in the comfort of your home with a pair, or two, of your favorite dumbbells. Slip on your workout gloves to protect the rugged landscape of your hands and aim to complete the following, multi-joint, workout at least three times a week. Complete two to three sets, with ten to twelve reps per set.
These dumbbell home workouts for men & women are sure to boost your beach body:
Set the dumbbells on the floor with the handles in a straight line. Stand with your feet at a hips-distance apart. Bend your hips and knees as you squat down to retrieve the dumbbells. Stand tall with your arms at your sides and palms facing behind. Then, bend your elbows and raise the dumbbells to your shoulders with your palms facing forward. Next, exhale and press the dumbbells overhead. Slowly reverse the process to complete one repetition.
2. Lunge and Curl
Stand in a lunge with your right foot approximately two-feet in front of your left foot. Hold a dumbbell in each hand with your arms at your sides and palms facing forward. Bend both knees into the lunge. At the same time, bend both elbows to curl the dumbbells toward your shoulders. Slowly return to the start position. Complete one set with each leg forward.
3. Sumo Squat and Overhead Triceps Extension
Stand with your feet approximately four-feet apart. Turn out your toes slightly. Hold onto one dumbbell with both hands. Raise the dumbbell overhead with straight arms. Bend both knees into the squat as you bend your elbows and lower the weight behind your head. Slowly return to the start position.
4. Push-up and Row
Place dumbbells on the floor with the handles parallel to each other. Assume a push-up position with each hand on a dumbbell handle positioned slightly wider than your shoulders. Straighten out your legs and then place your toes on the floor. Bend your elbows and lower yourself. Straighten your arms and return to the start position. Then, bend your right elbow and raise the dumbbell off the floor and toward your right hip. Slowly return to start and repeat with the left arm.
Dumbbell home workouts for men & women will build strength and tone your muscles. These are great to use in a time-crunch, or throughout your weekly workout sessions.