Full Body Dumbbell Workouts For Extreme Fitness, Strength And Muscle Gain

By Author: Ryan Mutt
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Doing a full body workout with dumbbells is easy and is good for people who want to avoid going to the gyms, thus saving both time and money. It thus requires having only two dumbbells in hand of the weight you require. Initially, before touching the dumbbells, warm up should be performed as it exercises both the muscles as well as the heart.

What's Needed?

Good running shoes. You'll need some dumbbell weights and a flat bench. Doing it on a flat bench is a bit easier. Modified moves can be done on a stability ball.

Ladies: Recommended weights, 8-10 pound dumbbells.

Gentlemen: Recommended weights, 10-15 pound dumbbells. Or whatever is comfortable, find the right weight for you.

Cardio

20 Minutes. Running Tips - Body Check Points:

1. Your Chest is out and up, expands the lungs
2. Look straight ahead
3. Your Abs is firm
4. Walk or Run engaging your heal to your toes lightly
5. Allow your arms to swing naturally at your side
6. Breathe in through your nose and out through your mouth

Following exercises are done with dumbbells -

Bicep Curl: ...
... Feet shoulder width apart. Knees slightly bent. Hold the dumbbells in a way that your palms face the body. Keep your back straight. Now, bring the dumbbell up to your shoulders and exhale while bringing it up.

Triceps Dumbbell Kickback: Position your body over the flat bench. With the stability ball, position yourself in a split-squat stance. Feet should be secure on the floor. Knees slightly bent. Position your arm in line with your back. Extend your arm backward until your arm is straight. Return the arm to the bent position.

Dumbbell Flat Bench Press: Lay face up on your flat bench. With stability ball, slide down the ball into the small of your back. Raise your dumbbells together over chest and repeat. Your hands should remain facing your legs.

Dumbbell Fly: Lay face up on your flat bench. With stability ball, slides down the ball into the small of your back. Remember to keep your feet on the floor and that too flat. Bring the dumbbells together and repeat.

One-Arm Dumbbell Row: Position your body over the flat bench. With the stability ball, position yourself in a split-squat stance. Feet should be secure on the floor. Knees slightly bent. Hold the dumbbell in your hand and allow your arm to extend fully. Pull the dumbbell upward to the hip and let your elbow go up as far as possible. Stabilize your hips and keep your back flat.

Dumbbell Squats: Stand with your feet shoulder width apart. Now, go down in a seated position and then return back to the original position. The main advantage of this exercise is you can do it without using weights.

Walking Lunges: Take a large step forward and bend your knees. The knee on your forward leg should stay above the ankle, while the rear knee nearly touches the floor. Return to the upright position and repeat on the other side.

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