Dumbbell-Only Full-Body Exercise Routine: My Go-To Six-Move Workout for Personal Training Sessions
Short on time and equipment? No worries! Give this six-move full-body dumbbell circuit a whirl with just a pair of dumbbells, designed for balanced strength and muscle. Here's the rundown on what to do:
- Goblet Squat - 10 reps: Grab one dumbbell and perform squats for a hip-opening stretch, focusing on dropping into a deep squat with each repetition.
- Reverse Lunge - 10 reps (per leg): With dumbbells in hand, perform lunges going backwards, focusing on unilateral leg strength and mobilizing the hips.
- Romanian Deadlift (RDL) - 10 reps: Holding dumbbells, hinge at the hips and perform a deadlift, ensuring a full range of motion to target the hamstrings and glutes.
- Dumbbell Deficit Push-Up - 10 reps: Place your hands on dumbbells set shoulder-width apart for an added challenge in your push-ups, focusing on slow, controlled movements to target your chest and shoulders.
- Renegade Row - 10 reps (per arm): Get into a plank position, gripping the dumbbells, and perform rows for a core workout targeting the mid and upper back muscles. Hex dumbbells work best!
- Alternating Biceps Curl into Overhead Press - 10 reps (per arm): Grab a dumbbell in each hand, curl one up to your shoulder and immediately press it overhead. Alternate arms with each repetition to target your biceps, shoulders, core, and glutes.
Aim for 10 repetitions of each exercise for 2-4 rounds, resting 1-2 minutes between circuits. Choose a weight that you can press overhead comfortably for 10 repetitions, such as a 15kg/33lb pair of dumbbells. Plus, check out our piece on choosing the right dumbbell weight for more guidance. Ready to elevate your fitness game? Try this circuit out!
Embrace science-backed fitness solutions by incorporating cardio workouts alongside this fitness-and-exercise routine. Remember, strength training with weights, like dumbbells, plays a vital role in overall health-and-wellness. For optimal results, ensure you're utilizing the correct weight during your workouts, and follow the advice presented in our piece on 'choosing the right dumbbell weight.' Keep pushing for improved fitness and wellness!
