Dumbbells are must-have home workout equipment. They keep your workouts fun and engaging while activating different muscle groups.
Luckily, you can reap the benefits of this workout even if you don’t have dumbbells – just use to water bottles. With that said, you should invest in a pair of dumbbells.
We recommend buying a set like this one.
This workout will tone up your entire body because it activates every single muscle group. And if you want to achieve breathtaking results, you must concentrate on squeezing the muscle you’re training.
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For instance, squeeze your biceps as you do bicep curls instead of just bending your elbow without squeezing your muscles.
Make sure you watch the demonstrations below the video before doing the workout.
11-Minute Full Body Dumbbell Workout
Here’s a breakdown of the 11-minute full body dumbbell workout for men and women.
Bent Over Dumbbell Rows – 40 Seconds
Alternating Dumbbell Lunges – 40 Seconds
Dumbbell Reverse Choppers – 40 Seconds (Each Side)
Rest 30 Seconds
Lunge Dumbbell Triceps Kickback – 40 Seconds
Dumbbell Reverse Lunges – 40 Seconds (Each Side)
Rest 30 Seconds
Squat to Rotational Press – 40 Seconds
Dumbbell Side-to-Side Punches – 40 Seconds
Standing Dumbbell Curls – 40 Seconds
Rest 30 Seconds
Dumbbell Floor Press – 40 Seconds
Dumbbell Hip Thrusters – 40 Seconds
Dumbbell Flutter Kicks – 40 Seconds
Bend Over Dumbbell Rows
Doing the bend over dumbbell rows will activate biceps and latissimus dorsi. Bend forward and keep your back straight then pull the dumbbells until they touch your ribcage before extending your arms.
If you have a set of dumbbells, use a heavier pair for this exercise.
Alternating Dumbbell Lunges
Many of us can agree that alternating lunges are excellent exercise. Well, holding dumbbells while performing this exercise makes it more effective because it increases resistance.
Keep your torso upright and make wide strides in each rep.
Dumbbell Reverse Choppers
This astounding exercise will build your arm, shoulders, and oblique muscles. Keep your hands and back straight throughout.
Lunge Dumbbell Triceps Kickbacks
There are many ways to perform triceps kickbacks. The lunge variation is superior it cause it engages your leg muscles as you build your triceps.
Lunge forward then bend your torso forward while keeping your back straight. Keep your arms aligned with your torso and make sure you don’t move your upper arm – simply bend your elbow. Squeeze your triceps every time you straighten your arms.
Dumbbell Reverse Lunges
Dumbbell reverse lunges build your lower body muscles and improve your balance. Remember to keep your torso upright as you step back.
Squat to Rotational Press
You’ve probably done squat to press but has you tried rotating your torso as you press the dumbbells over your head?
Rotating your torso helps activate your oblique muscles. Remember to maintain proper form while squatting.
Dumbbell Side-to-Side Punches
Punching while holding a pair of light dumbbells can be extremely rewarding. Tighten your ab and oblique muscles as you punch.
Note that using heavy dumbbells can increase the risk of injuries. It’s also important to avoid throwing the punches with too much force.
Standing Dumbbell Curls
You probably know that dumbbell curls target your biceps. Make sure you maintain a full range of motion by bending your elbow until your forearm touches your biceps and then extending the arm until it’s almost straight.
As I mentioned earlier, squeezing your biceps when you bend your elbows accelerates muscle growth.
Dumbbell Floor Press
Don’t have a bench? You can still build your chest muscles by doing presses on the floor. The excellent exercise also activates your triceps and shoulder muscles.
Dumbbell Hip Thrusters
Do you want to build your butt muscles? This phenomenal exercise will help you get the results you want.
Simply place dumbbells on your hips and then raise them as high as possible. Remember to squeeze your glutes for 2 seconds before lowering the hips.
Dumbbell Flutter Kicks
Doing flutter kicks while holding dumbbells greatly activates your core while strengthening your arms and shoulders.
This amazing workout is ideal for everyone. You just need to use the right dumbbells for your strength level.
You should also add these fat-burning exercises to your routine if you want to tone your entire body. Many people are surprised to discover these exercises can transform their bodies in just 10 minutes a day.