You don't have to go to the gym to exercise, burn, and tone your muscles. To get really strong and slim, all you need is a set of weights, and these six creative barbell exercises. Each adds a fun and challenging element to your typical free-weight routine, with exercises you've never tried before or with a change in pace that proves your strength.
Choose your goal, select one of these dumbbell workouts, do a good warm-up and then go fast. Your strength training at home has just flattened. Note: If exercise does not indicate a specific rest, take a break if necessary
1. Compound dumbbell training for the whole body
"When I think about training with limited equipment, I think: how can I get more for my money," said Kelvin Gary, C.P.T., CEO and owner of Body Space Fitness in New York City. To get more out of each movement, Gary combines movements to increase intensity and make different muscle groups work together. This is your workout that does exactly that.
Instructions: Perform 3-4 sets x 8-10 reps:
Staggered jump squat: Stand with your feet hip-width apart and hold a barbell in your straight hand with your arm extended. Put your right foot back and lift your heel off the ground, while squatting until your knees are bent 90 degrees. Pierce your feet and explode from the ground and jump as high as you can. Land as smoothly as possible and be sure to keep the dumbbell at your side at all times, without bending or collapsing on your torso. Adjust the raised heel over and over again. Repeat for repetitions, then switch sides.
Side Lunge and Press: Stand with your feet hip-width apart and hold a shoulder-level weight with your elbows bent. Take a lateral step to the left, bend the knee and turn to the hip, keeping the right leg straight. Push through the left foot to stand, pressing the bar with your right hand over your head. Return the weight to the right shoulder and repeat for repetitions, then switch sides.
Single Leg RDL Reach and Row - Stand with your feet hip-width apart, hold a weight in your right hand with your arm extended. Lift your right foot slightly off the ground. Perform a Romanian single-leg deadlift (RDL) by slightly bending the left knee, jointed at the left hip, and reaching the weight in the right hand toward the left foot. Go as far as you can while keeping your chest proud and your back neutral. From here, pull your right elbow toward the rib cage to paddle the bar upward, then straighten your left knee and hip to stand. Repeat for repetitions, then switch sides.
Renegade Row With Leg Lift: Get into a high plank position with your right hand gripping a bar. Hold a strong plank and steer the bar toward the rib cage while lifting your left foot off the ground. (Try to keep your hips stable by hooking the core.) Put your hand and foot down. Repeat for repetitions, then switch sides.
Sit to spin seated: Lie on your back, with your legs extended, and hold a weight on your chest with both hands. Squat, bending your hips and knees, lifting your legs and torso off the floor. Take a Russian twist (turn each side) with the bar, then lower yourself back to the ground. Repeat.
Cut from low to high: Stand with your feet hip-width apart. Hold a dumbbell in both hands, bring the outside of your right knee, your left heel off the floor, and your left knee to your right knee. Stand up riding the right leg and briefly place the bar on your chest. Then turn left and change the foot positions so that the right heel rises and the right knee points to the left knee. Press the weight on your left shoulder at the same time. Return the bar to the center, with both feet forward, then return to the right knee. Repeat for repetitions, then switch sides.
2. Dumbbell training throughout the body
"This program is designed to get you moving, learning, and sweating," said Pierre Armand, C.P.T., an instructor at The Fhitting Room. You use only one weight in the first set of strength and two in the second. The latest "fhix" is there to make sure there's nothing left in the tank, "says Armand. To warm up, do good mornings, inchworms for pushups, and planks for squats (also known as squat thrusters).
Force Set 1: Perform 1 set of 30 seconds each
Single Arm Dumbbell Row (Right): Start in a staggered position, left leg forward, right leg back, hinged at the hips. Hold a dumbbell in your right hand with your palm facing you (neutral grip), outstretched arm. Weight from the row to the rib cage, keeping the elbow close to the torso. Slowly lower the weight and extend your arm again. Repeat.
Hang Hang One-armed dumbbell (right): Stand with your feet hip-width apart, with a weight in your right hand next to you. Hinge on your hips, send your buttocks back as a deadlift and stretch your hips forward vigorously to stand up while pulling or sweeping the weight of your right shoulder. Lower the barbell and repeat.
Single-Arm Dumbbell Press (Right): Stand with your feet hip-width apart and keep weight at shoulder height. Lower your hips slightly down and back (not a full squat), then quickly ride through the feet to stand and press the weight on your head until your biceps are close to your ear. Lower the weight back onto your shoulder. Repeat.
Force Set 2 - Perform a 4 minute AMRAP (as many rounds as possible)
Double Dumbbell Rows x 5 Reps: Stand with your feet hip-width apart, holding a weight in each hand with your arms extended. Hinge on the hips and paddle the weights to the rib cage, with your elbows close to your torso. Slowly lower the weights and extend your arms again. Repeat.
Double Hang Clean Dumbbell x 3 reps: Stand with your feet hip-width apart, holding a weight in each hand with your arms extended. Hinge on the hips and send the buttocks like a dead weight. Firmly stretch your hips forward to stand up while pulling or cleaning the weights at the same time. Lower the weights and repeat.
Double Dumbbell Press x 1 repetition: Stand with your feet hip-width apart and hold the weights at shoulder height. Lower your hips slightly down and back (not a full squat), then quickly ride through your feet to stand and press the weight on your head until your biceps are close to your ears. Lower weights back to the shoulders. Repeat.
Superset 1: Perform 2 sets x 30 seconds, 10 seconds
Strict double barbell press: Stand with your feet hip-width apart and keep the weights shoulder-height with your elbows bent. Press the weight onto the head, keeping the core tight and the bottom half stable, biceps at the ears. Slowly lower the weights onto your shoulders. Repeat.
Double Dumbbell Pause Squats: Stand with your feet hip-width apart, keeping the weights shoulder height with your elbows bent. Push your hips down and back to crouch down. Hold the bottom for 2 seconds, then drive through the feet to stand. Repeat.
Superset 2: Perform 2 sets x 30 seconds, 10 seconds
Bridge pulse of a right leg: Lie on your back, knees bent, feet flat. Raise your left foot and keep your leg raised. Drive through the right foot and squeeze your glutes to lift your hips to the ceiling. This is your starting position. Lower your hips and lift them down an inch.
Bridge pulse from one leg to the left: Lie on your back, knees bent, feet flat. Raise your right foot and keep your leg up. Drive through the left foot and squeeze your glutes to lift your hips to the ceiling. This is your starting position. Lower your hips and lift them down an inch.
Finisher: 3 minutes AMRAP (as many rounds as possible)
Double Front Dumbbell Squats x 8 Reps: Stand with your feet slightly wider than hip-width and keep the weights at shoulder height with your elbows bent. Push your hips down and back to crouch down. Ride through the feet to stand. Repeat.
Double Dumbbell Pushers x 4 Reps: Stand with your feet slightly wider than hip width and keep the weights at shoulder height with your elbows bent. Push your hips down and back to crouch down. Ride through the feet to stand, while simultaneously pressing weights on the head, biceps at the ears. Lower the weights to your shoulders and repeat.
Burpees x 2 reps: Stand with your feet hip-width apart. Put your hands on the floor and jump to the board with your feet. Lower your entire body to the floor. Then press back and jump with your feet in your hands. Explode and spread your hips. Repeat.
3. Core and Cardio Dumbbell Workout
If you like cardio but want more power in your weekly routine, add this workout, done by Armand, to your setup. It focuses on increasing your heart rate, with exercises for the whole body and for the whole body. Start with good mornings, worms to push, froggers, and air squats while warming up. "The last three minutes of work are designed to get the most out of your heart and lungs, and challenge you to see if you have what it takes to complete the entire workout," he says. Challenge accepted.
Tabata: 12 sets x 20 seconds on, 10 seconds off (6 minutes total)
Oblique V-Up (Right): Lie to the left, arms and legs straight. Sit up straight, sit up straight and make a V at the top with your right arm reaching your feet. Lower your back down. Repeat.
Weightlifting: Lie on your back, arms and legs stretched out, both hands with a dumbbell. Sit up straight, raising your legs straight, your knees straight, your hands up to your toes. Lower your back down. (Bend your knees toward your chest at the top for a fit.) Repeat.
Oblique V-Up (Left): Lie on the right side, arms and legs straight. Using the left tilt, sit up straight and form a V at the top with the left arm reaching toward the feet. Lower your back down. Repeat.
Power Set 1: 2 sets x 30 seconds on, 10 seconds off
Dumbbell Press: Stand with your feet hip-width apart and hold the weights at shoulder height. Dip your hips down and back a little (not a full squat), then quickly ride across your feet to stand up and press the weights over your head until your biceps are in your ears. Lower weights back to the shoulders. Repeat.
Dumbbell Weight Row - Start in a hinge position, feet hip-width apart, weigh in right hand, arm extended down. Bring the weight to the rib cage, keeping the elbow close to the torso. Slowly lower the weight and extend your arm again. Repeat.
Make a set to the left, then switch to the second set
Power Set 2: 2 sets x 30 seconds on, 10 seconds off
Dumbbell Touchdown Jacks: Stand with your feet together, arms folded in front of you and hold one end of a light bar across your shoulders. Jump to lift the feet and at the same time extend the arms, press on the head and biceps on the ears. Jump with your feet together and carry the weight to your chest. Repeat.
Dumbbell Squat Pulses - Stand with your feet slightly wider than hip-width apart and keep your weights at shoulder height. Push your hips down and back to squat. Press up and down by raising and lowering an inch, staying low.
Power Play 3: 2 sets x 30 seconds on, 10 seconds off
Alt Jack Knives: Lie on your back, arms and legs straight. Sit on the coccyx, raise the right leg and reach the right foot with the left arm. Lower your back down. Repeat, lifting the left leg and reaching with the right arm. Keep alternating.
Dumbbell Pushups: Lie on your back, arms and legs outstretched, hold a barbell with both hands. Sit on the coccyx, place your knees on your chest and place your arms on your head and your weight on your shins. Lower your back down. Repeat.
Power Set 4: 2 series x 30 seconds on, 10 seconds off
Dumbbell Renegade Row Alt: Start in a high plank position, both hands on dumbbells. Hold a strong plank as you paddle your right hand into the rib cage, keeping your elbow close to your torso and hips. Then reposition the correct weight and repeat to the left. Keep alternating.
Dumbbell Plank Pull-Throughs - Start in a plank position, with a dumbbell positioned behind your hands and on the right side of your torso, in line with your navel. Holding a strong board, grasp the bar with your left hand and pull your body to the left. Repeat on the right side. Keep alternating.
Finisher: 3 minutes of AMRAP (as many rounds as possible)
Alt Dumbbell Snatches x 12 reps: Stand with your feet hip-width apart, with the weight on the floor between your feet and slightly in front of you. Push your hips down and back to squat, chest high, and grab the bar. Pass through your feet to your feet as you raise your elbow and raise the bar to chest height. Then stand up straight with your elbow falling, palm tilted outward and pressing the weight onto your head. Lower the weight to the floor.
4. 40 minute full body dumbbell workout
You'll reach all the major muscle groups in this workout, scheduled by Mathew Forzaglia, C.P.T., creator of Forzag Fitness. Rest between 30 and 40 seconds between exercises. "It focuses on strength exercises, but keeping the body moving gives it a little conditioning aspect," says Forzaglia. "Not only [the shorter breaks] will give a greater response to burn fat, but this workout is also a very efficient way of training." More work in less time means you become stronger, faster.
Force Set 1: Perform 3 Sets
Weight-Deficient Pushups x 10-12 Reps: Start in a plank position, each hand on a weight. Lower body to the ground, keeping a strong board. Push up. Repeat.
Lateral dumbbell knee drive x 12-15 reps: Stand with your feet hip-width apart, holding a weight in each hand, arms down at your sides. Step right foot to the right, turning to the hip and bending the right knee with the knee and toe pointing forward. Keep your left leg straight. Drive through the right foot to stand, the right knee going in and up to the chest. Repeat for repetitions, then switch sides.
Renegade Dumbbell Rows Alt x 10 Reps: Start in a high plank position, both hands on dumbbells. Hold a strong plank as you paddle your right hand into the rib cage, keeping your elbow close to your torso and your hips steady. Then put the correct weight back down. Repeat on the left side and continue alternating.
Force Set 2 - Perform 3 games
Dumbbell Swings x 12 Reps: Stand with your feet hip-width apart, holding a weight in both hands down the sides. Hinge and push your hips back, bending your knees slightly as you bring the weights behind you. Drive through the feet and extend the hips forward to stand up from the hinge position, while balancing the weights at shoulder height. Let the weights bring you to a hinge position. Repeat.
Seesaw Chest Press x 12-15 reps: Lie on the floor or on a bench, holding a weight in each hand, wrists on shoulders. Lower your right arm toward your chest, bending your elbow. As you press the right dumbbell up, start lowering the left dumbbell toward your chest. Continue to alternate, lowering one side while the other side presses up.
Weighted Situps x 15 Reps: Lie on your back with your knees bent and your feet planted. Hold one or two weights to your chest or shoulders. Sit down, chest high on top. Slowly lower your back. Repeat.
Force Set 3: Perform 3 Sets
Stepups x 20 reps: Stand in front of a chair, sofa, or bench, facing him and holding a dumbbell with both hands down the sides. Place one foot on the chair, sofa, or bench, then drive across the foot to stand. Slowly lower your back. Repeat for repetitions, then switch sides.
Bentover Single Arm Row x 12-15 Reps: Start in a staggered position, left leg forward, right leg back, hinged at the hips. Hold a dumbbell in your right hand with your palm facing you (neutral grip), arm extended. Weight from the row to the rib cage, the elbow is kept close to the torso. Slowly lower the weight down, extending your arm again. Repeat.
Skull Crushers x 12-15 reps: Lie on your back, your knees bent, and your feet planted, holding a dumbbell in each hand with your arms outstretched and your wrists over your shoulders, palms facing each other. Bend your elbows, bringing weights to your face.
Extend your elbows, bringing your wrists over your shoulders. Repeat. Keep your elbows on your shoulders at all times.
Force Set 4 - Perform 3 games
High Shot Sumo Deadlift x 10 Reps: Stand with your feet wider than hip width, with your toes pointing slightly outward, holding a weight in each hand in front of you, palms facing you . Hinge at the hips, sending the butt back and bending the knees. Drive through your feet and squeeze your glutes to stand up. As you stand up, raise your elbows so that the weights reach your chest. Lower the weights down and repeat.
Hang up and press x 8 reps: Stand with your feet hip-width apart, holding a weight in each hand with your arms extended. Hinge on the hips, sending the butt like a dead weight. Forcefully extend your hips forward.
5. 20 minute lower body dumbbell workout
Try to tackle these supersets with zero rest between movements, says Forzaglia, who designed the workout. (Break between sets as needed). "For the first three exercises, focus on hitting the muscle with more weight and fewer repetitions," he says. "Then the rest of the training focuses on adding volume with more repetition." You'll also work in multiple planes of motion to hit your hamstrings, glutes, and quads effectively.
Force set: perform 4 series
Sumo Box Squats x 8 reps: Begin to stand in front of a chair, sofa, or bench, with your feet slightly wider than hip width, toes pointing slightly outward, holding a weight in each hand, arms outstretched toward down in front of the body. Push your hips down and back to squat down until your butt hits the chair, sofa, or bench lightly. Drive through the feet to get up. Repeat.
Superset 1: Perform 3 series
Romanian Deadlift x 8 Reps: Stand with your feet hip-width apart, holding a dumbbell in each hand, facing down in front of you, palms facing you. Hinge at the hips, sending the butt back, maintaining only a slight flex in the knees. Drive through the feet to stand up again, extending the hips. Repeat.
Bulgarian Squat Split Split x 8 reps on each side: Start by standing in front of a chair, sofa or bench, looking away and holding a weight in each hand down the sides. Place one foot on the chair, sofa, or bench behind you. Make sure you are far enough away from the object that the front knee can bend 90 degrees. With a high stance and a tight core, bend the front knee and lower so that the rear knee drops to the floor. Drive through the front foot to back up. Repeat for harvests, then switch sides.
Superset 2: perform 3 series
Side Lunges x 10 reps on each side: Stand with your feet together, holding a dumbbell in each hand with your arms down at your sides. Pass the right foot out, bending the knee and sending the hips back, keeping the left leg straight. Drive through the right foot to stand up, feet come together. Repeat for repetitions, then switch sides.
Gun Squats x 10 reps: Stand with your feet together, holding a weight in each hand (or a weight on the chest with both hands), elbows bent, and shoulder weights. Raise your left foot, leg extended in front of you. Send your hips down and back to squat down on your right leg. Drive through the foot to stop. Repeat. To modify, start in front of a chair, sofa or bench and go down to the seat with one leg.
Superset 3: perform 3 sets
Weighted stepups x 10 reps on each side: Stand in front of a chair, sofa, or bench, holding a weight in both hands, elbows bent with the weight on your shoulders. Place one foot on the chair, sofa, or bench and drive through the foot to stand up. Slowly lower your back. Repeat for repetitions, then switch sides.
Single-leg hip push x 12 reps on each side - Sit on the floor in front of a chair, sofa, or bench with your knees bent and your feet planted. Put a weight on your right hip. Lift so that the edge of the chair, sofa, or bench hits just below the shoulders, then lift your left leg off the floor. This is your starting position. Drive through the right foot and squeeze the glutes to lift the hips toward the ceiling, the thigh parallel to the floor. Slowly lower your hips down and repeat the repetitions, then switch sides.
Comments
Post a Comment