1 SATANS SNATCH. The workoutTriceps push-up with progressing mountain climber. Start with 1 push-up and 1 mountain climber. Next time, do 1 push-up and 2 mountain climbers, then 1 push-up and 3 mountain climbers. Hops and push-up combo. Do 3 hops on one leg, then 3 push-ups. Thats 1 rep. Squat jump. Do 20 seconds of squat jumps followed by a 10-second squat hold.

Cardio and strength training: the ultimate combo for sculpting your physique. But to this, we add some real-world examples. 4.2 Day 2 Legs and Core. Deadlifts are great for building strength in your legs, butt and lower back. You can use the same pair of dumbbells for every exercise. A. 3 Day Full Body Dumbbell Workout Day 1. 4.3 Day 3 Back and Biceps. Slowly raise the dumbbells up, keeping your arms straight, until your arms are parallel to the ground. Bend your arms 90 degrees at the elbows, so your triceps are aligned with your back. Tuesday - Abs and Cardio. Then test your cardio endurance with quick bursts of Tabata HIIT training (intense cardio training for short periods of time). Score is the time it takes to finish the last set of kettlebell or dumbbell swings. A 20 minute workout combining resistance training and a staple of a full body movement!

Day 1 Pull. Spanker Cardio With Kettlebells or Dumbbells. To start a a deadlift, stand with your feet hip 5 Kelsey Wells' 20-minute at-home dumbbell workout. Start the clock, and do Exercises 1A, 1B, and 1C as a circuit, performing one movement after the other. Dumbbell Squat: 3: 10: 2. C. Row the right dumbbell up to right ribs, keeping hips square and pulling elbow toward ceiling.

Day 4 Push.

5. 4.1 Day 1 Chest and Triceps. With feet hip-width apart, squat down to grab the barbell, keeping your back flat, chest up and neck neutral. This full-body dumbbell workout will smoke your upper body and lower body, while working to build core strength and cardio endurance too. Squats with punches. Sign up for your free 30 day Epidemic Sound trial here http://share.epidemicsound.com/zj9WV plus use code HEATHER3FREE for 75% off an additional 2 months! Image Credit: adamkaz/E+/GettyImages Cardio exercise gets plenty of credit for keeping your heart healthy. Keep in mind that this workout is based only on using one pair of dumbbells and your bodyweight. 3) Dumbbell Deadlift. If you need more instruction you can find references to these kettlebell moves by doing an internet search. Thrusters are done by holding both dumbbells at shoulder level. Slowly return the dumbbells to * Each week switch dumbbell bench press with barbell bench and incline bench with incline dumbbell press. 30-Minute Dumbbell HIIT Workout (Full Body Superset) This 30 minute, dumbbell, high intensity interval training workout supersets strength training and cardio exercises back-to-back in 40, 30, and 20 second intervals. Return arms to start. You could also do this workout with a pair of adjustable dumbbells. Learn how to do dumbbell leg curls here. Work your core with bird-dog crunches, toe touch crunches, and marchesthen spike your heart rate with froggers. Lower right dumbbell to the ground. Dumbbell Lunge 2 - 3 12 - 15 3. High intensity and little to no rest is what creates the cardio aspect of the workout; it will get your 5 Workout Programming Explained. Dumbbell Stiff Legged Deadlift: 3: 10: 3. Start in a high plank position with hands on dumbbells and feet slightly wider than hip-width. Try this old-school exercise to build the backs of your thighs using nothing but a dumbbell and a flat workout bench. First round is one burpee, second round you should do 2 If youve got a set of dumbbells at home, or a wall-length rack at your gym, you can get in and out fast with this routine. Jump your feet Participants These at-home friendly dumbbell exercises build strength, muscle and boost longevity in older adults. Do 1 push-up, lowering chest toward floor, keeping core engaged. 28-Day Cardio and Strength Challenge Workouts; Dumbbell Abs Cardio Workout. 2. Feel free to add cardio and ab specific training as you see fit. Time: 20 min. Get ready to feel the Burn! Now squat until elbows touch knees and then stand while pushing dumbbells up to a shoulder press. Dumbbell Step Up 2 - 3 12 - 15 Glutes 4. How to do a Full-Body Dumbbell Workout. Day 7 Rest.

Stand tall with a pair of DBs, hinge down and lower them to the ground. For this workout, youll ideally have two sets of dumbbells: one heavier set, and one lighter set. Grab a pair of dumbbells (palms facing your body) and hold them at your sides. Do No problemMountain climbers. No mountains necessary for this one. High knees. Stand with feet hip-width apart and start to run in place. Burpees. Beloved by high school sports coaches everywhere, this classic move involves your whole body. Jumping jacks. Lunges. 100-meter sprints. Inchworm. Jog for 30 minutes. Another great benefit is that these dumbbell workouts can be done anywhere with little equipment and space needed. Yes4All Adjustable Dumbbell/ Selectorized Dumbbell 25, 40, 50, 52.5, 55, 60, 100, 105 to 200lbs with Connector Options for Strength Training Visit the The key to cardio weight lifting workouts with dumbbells is creating a high intensity workout with incomplete rests. Complete three rounds of this sequence. Using just a pair of dumbbells and this dumbbell-only routine youll be able to hit all the major muscle groups in your body, and build a stronger body in only 30 minutes a day. Dont hunch over. So there is no rack or bench, no bands, and no B. The Key to Cardio Weight Lifting Workouts. Let arms hang toward floor, palms facing each other, to start. A. Day 6 Rest. Squat deeply, keeping your knees out, back flat, chest up, and heels on the floor. Curl up until your forearms are parallel with the ground, focusing on rotating your palms so they face the ceiling. The seated dumbbell calf raise is a free weight exercise for your gastrocnemius and soleus muscles. Lift the dumbbells up and back as you straighten your arms. If you want to burn more calories, supplement cardio into the ends of your workouts. Sweat app trainer Kelsey Wells is the queen of building strength and muscle at Contract your abs as your bend your knees slightly. 6 Selecting Your Dumbbells. Better balance, greater contribution from support muscles, the ability to train unilaterally and to self-spot the list goes on. (Since this is an at-home workout, this might involve walking between multiple rooms.) But weekly strength training has its own benefits, and they get even better with age.

Day 5 Full-Body.

30 Min Dumbbell Cardio Full Body Workout HYBRID #Full Body Workout #Dumbbell Full Body # cardio workout Ready for the sweat! Bend down into a squat position, squeezing your glutes and abs. Stand with feet hip- width apart, holding a weight in each hand, arms by sides. Targets: Full body. Compared to typical HIIT routines, this workout has slightly longer active exercise periods of 60 seconds, followed by short 15-second rests. Hinge forward at your hips, keeping your core pulled in and your back straight.

Hold a dumbbell in each hand, one in front of each shoulder. Directions. Wednesday - Back and Biceps Start standing with a dumbbell in each hand, arms at your sides. Keep your back flat and knees slightly bent.Keeping your core braced, raise the weights out to your sides until they reach shoulder height.Lower the weights slowly to the starting position. A dumbbell cardio workout is one of the best home workouts you can do. Do 3 sets of 12 reps. With only 20 minutes and minimal equipment, this workout helps you blast body fat and build muscle. Seated dumbbell calf raise. Top Down 1 10 Workout. B. Bending elbows and driving them behind you, row dumbbells to hips. 1.

The workout time and rest time drop with each set. It guarantees to raise your heart rate and help you reach your fat-burning heart zone. Id recommend HIIT after your workouts on your work out days and a lower intensity form of cardio on your off/recovery days. This workout requires at least two people to be fun and also for the correct timing of the movements. Make sure your arms are raised at the same rate and at the same time. You only need 30 minutes to work every major muscle group in your body with this dumbbell HIIT workout. Press hips back and lower torso until chest is almost parallel to the floor. Glute Cable Kickback 2 - 3 12 - 15 Cardio 15 Min of HIIT on Stationary Bike Day 2 - Back & Arms Exercise Sets Reps Back 1. Dont worry; you can still train your hamstrings. The best part? Each round, add one extra burpee. Yep, its pretty much a Day 2 Legs and Abs.

And because each limb moves independently, your How to do it: While holding dumbbells, walk 10 yards out and 10 yards back. The larger the group the more fun it is. Why it works. Reverse and repeat. This is when your body uses fat stores for energy rather than use basic sugars or carbs, leading to fat loss. Move 3: Military Press . These Are the 4 Best Weight-Loss Exercises You Can Do, Trainer SaysStrength Exercise 1: Dumbbell Front Squat. Tim Liu, C.S.C.S. Begin by holding a pair of dumbbells up to your shoulders. Strength Exercise 2: Deadlift. Tim Liu, C.S.C.S. Cardio Conditioning Exercise 1: Air Bike. Tim Liu, C.S.C.S. Cardio Conditioning Exercise 2: Incline Treadmill Walk. Tim Liu, C.S.C.S. Set a timer for 8 minutes. Jack the Swinger. Perform the exercises as a circuit. Dumbbells are all too often ignored in the acquisition of limit strength, or the amount of force Hold for 8 seconds. Day 3 Rest. Do one set of each without rest in between. Stand with you feet wider than shoulder width and a dumbbell held between your hands in front of your body at shoulder height. Hold a dumbbell vertically against your chest with both hands, cupping the dumbbell head like a goblet. Start with 2-3 dumbbell strength exercises to build muscle. 4 12 Week Dumbbell Workout Plan. Pressing your hips back, squat to lower bar back down to the ground. Both groups increased in leg extension/quad strength: 12.4% for SJ and 18.9% for MJ; Both groups increased in squatting strength: 8.3% for SJ and 13.8% for MJ; For all results, the increased results of the multi-joint group were all statistically significant (p < 0.05) Several observations can be made from these findings. Do A set of dumbbells is required. 3 Workout Summary. Begin this cardio exercise with dumbbells by standing with a dumbbell in each hand, by your sides (palms facing in). Pull the barbell up as you stand, pressing your hips forward and squeezing your glutes. Kick off with five reps of the devils press. Now the workout! Cardiovascular workouts do a great job of upping your heart rate, providing an aerobic, fat-burning benefit. However, adding dumbbells into the mix makes the whole workout harder by adding additional resistance, helping you build muscle too. Bring your hands overhead and then forcefully drive them down to the start position. Barbell Hip Thrust 3 6 - 12 5. 2 PDF Workout Plan. Grab your weights for this 30 MIN DUMBBELL SHRED Home Workout! Keep your shoulder blades pulled back and down and fire your glutes as you walk. 4.4 Day 4 Shoulders, Legs and Core. Exercise Sets Reps; 1. 20 mins core strength exercises (see ab exercises section for core strength exercises), followed by 1 hour of low intensity cardio or 45mins of HIIT. Lean forward a few degrees and elevate the weights straight out to either side (your body will form a T), then gently bring your arms back down. The case for using dumbbell exercises as part of your strength training program is well-established. Dumbbell training allows you to workout one side of your body at a time, which is great for curing any strength imbalances youve developed.

Dumbbell HIIT Workout. Lift heavy for the strength exercises, then push your heart rate into the fat burning zone during the cardio Tabata intervals. Directions.