Dumbbells are phenomenal workout equipment to have in your home. They reduce monotony in your workouts and help activate different muscle groups.
Unless you can perform pull-ups, it can be quite challenging to build biceps with bodyweight exercises. But dumbbells can effortlessly build your biceps by doing simple exercises such as bicep curls.
This full body dumbbell workout doesn’t just increase lean muscle mass. It blasts the stubborn fat in your body, allowing you to build a lean and tight body rapidly.
Avoid using very heavy dumbbells as they can lead to painful injuries. Instead, use light dumbbells that you can perform bicep curls with for one minute.
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Watch the demonstrations below the video to learn how to perform the exercises properly.
Fat-Blasting Full Body Dumbbell Workout
Here’s a breakdown of the 11-minute fat blasting full body dumbbell workout at home.
Dumbbell Curls to Press – 60 Seconds
Goblet Squats – 30 Seconds
Rest 30 Seconds
Lunge Dumbbell Rows – 30 Seconds (Each Side)
Squat Overhead Press – 30 Seconds
Rest 30 Seconds
Goblet Squat Side Lunge – 30 Seconds (30 Seconds)
Dumbbell Front Raises – 60 Seconds
Rest 30 Seconds
Dumbbell Jump Squats – 30 Seconds
Standing Overhead Triceps Extensions – 60 Seconds
Rest 30 Seconds
Dumbbell Crunch Reaches – 30 Seconds
Dumbbell Glute Bridges – 30 Seconds
Dumbbell Russian Twists – 30 Seconds
Dumbbell Curls to Press
This excellent exercise builds your arm, trapezius, and shoulder muscles. The curls activate your biceps while the press activates your shoulder, triceps, and trapezius muscles.
Remember to squeeze your biceps as you do the curls. And tighten your shoulders as you press.
Goblet squats are popular and chances are you’ve done them before. Focus on squatting properly while doing this exercise.
Keep your back straight, look forward, and squat as low as you can. Feel free to use heavier dumbbells for this exercise.
Lunge Dumbbell Rows
Staying in the lunge position while performing this exercise will not only strengthen your legs but also improve your hamstring and inner thigh flexibility.
Keep the rear leg straight throughout. And when doing the rows, raise your elbows as high as possible.
Squat Overhead Press
Did you know you can get an upper body workout while doing squats? The overhead press will activate your shoulders and traps.
If you don’t have light dumbbells, use two water bottles for this exercise. In fact, you can perform all the exercises in this routine using two water bottles.
Goblet Side Lunges
Side lunges are an extraordinary exercise. They build your lower body muscles and improve flexibility.
Holding a dumbbell while performing this exercise will increase resistance and consequently boost muscle growth.
Dumbbell Front Raises
Dumbbell front raises mainly activate your shoulders. As you can see, I’m performing this exercise slowly, which is extremely important because controlling your motion increase resistance and makes the exercise more rewarding.
Dumbbell Jump Squats
You and I know that jump squats are intense. Well, doing them while holding dumbbells makes them quite challenging but very rewarding.
Squat until your thighs are parallel to the floor before jumping. Also, look forward instead of looking down.
Standing Overhead Triceps Extensions
I’m not a big fan of isolation exercises but this one can be handy if you want strong and toned arms. It builds your triceps and shoulders.
Feel free to use a heavier dumbbell for this one as well.
Dumbbell Crunch Reaches
Crunch reaches are phenomenal because they have a wider range of motion than the standard crunch. As you may know, a wider range of motion boosts muscle and strength gains than a narrow range of motion.
Make sure you lift your upper back off the floor in each rep.
Dumbbell Glute Bridges
Simply place a dumbbell on your hips and then perform glute bridges. If you want to increase resistance, use two dumbbells.
Raise your hips as high as possible and squeeze your butt at the top for two seconds before lowering it.
Dumbbell Russian Twists
Dumbbell Russian twists build your ab and oblique muscles. Keep your abs tight throughout and make sure you’re twisting your torso instead of just moving the dumbbell from one side to the other.
This short workout will definitely blast your stubborn fat. And if you combine it with these unique exercises, you can have a firm and flat belly in just 28 days.