Time is our most precious resource, when we exercise we want to ensure that we can maximize our results from our limited amount of training time.
Dumbbells are an effective training tool that can be used either in a gym or at home. It’s not necessary to do a lot of different exercises, instead focus on a few basic movements and use resistance. For optimal results use a heavy weight that will make the last 2 reps of each assigned rep range difficult to complete with good form and do circuit training.
If you can do 12 reps with the last 2 being easy, do one of the following: add weight, add reps or decrease rest between sets.
Circuit training = moving from one exercise to the next with a minimal amount of rest in between; the rest comes after all exercises for a circuit are completed then rest for 90 seconds or until your regain control of your breathing.
The ONLY WAY to develop lean muscle is use a muscle to fatigue –
Meaning not capable of doing another rep
Muscle sculpting: use as heavy as possible while maintaining good form for 6-8 reps, fatiguing by the last rep with a minimal rest (20-30 seconds) between each set.
Muscle size: use a moderate weight and do 12-15 reps fatiguing by the last rep with approx. 30-45 seconds between sets.
Weight loss: use a moderate weight for 12-20 reps with NO REST between sets but rest 90 seconds between circuits.
Start with 2 circuits, add one set per week until you get to 5 circuits, then start using heavier weights:
Dumbbell Thrusters
Dumbbell Thruster – start
Dumbbell Thruster – finish
What it’s Using:
The entire body – primarily hips and shoulders
Great exercise for linking upper and lower body strength together
Key Tips:
Lowering –
Sink back into hips and heels, keep dumbbells by shoulders with hands facing each other.
Standing up –
Press both feet into the ground, at the top of the movement press both arms overhead while keeping the palms facing each other
Renegade Rows
Renegade Row – lowered position
Dumbbell Renegade Row – upper position
What you’re doing:
Strengthening all of the upper-body and core muscles responsible for pushing, pulling and controlling rotation
Key Tips:
Brace the core & squeeze the glutes for additional stability (bracing core = contract muscles like expecting a punch)
When up on one arm keep the plant arm as straight as possible by pushing weight into ground
Bent-over Rows:
Dumbbell Bent-over Row
What you’re doing:
Using the back, core, hips and upper arms together in a single movement
Spine expert Dr. McGill has found this to be a great exercise for integrating back and core strength
Key Tips:
Keep spine straight by bracing core
Push weight back into hips (glutes) with feet shoulder width apart
Keep palms facing each other and pull from the elbows
Shoulder Press w/Trunk Rotation
Dumbbell Press w/Trunk Rotation
What you’re doing:
Using the hips, core and shoulders together with one movement
The shoulders and hips connect to one another via the spine and associated core muscles: lats, obliques and hips
Key Tips:
Keep spine straight and tall; rotate first, then press weight overhead
Start w/a light weight, progress to heavier weights as you learn movement
Uppercuts
Dumbbell Uppercuts
What you’re doing:
Using the hips, core, shoulders and upper arms together
The arms are moving from the shoulders, not the elbows (elbows stay bent at 900 during the movement)
Key tips:
Weight back in the hips and heels
Brace the core and press feet into ground for stability
Split-leg Squats
Dumbbell Split-leg Squat – start
Dumbbell Split-leg Squat – finish
What you’re doing:
Strengthening entire leg: glutes, thighs, inner thighs, hamstrings, calves
When we walk or run only one leg is in contact at a time, this exercise improves single leg strength and stability
Key Tips:
Use a bench or platform approx. knee height, keep back leg pressed into the bench for added stability
When lowering, sink back into the hips to avoid the knee coming forward
When standing up, push the foot into the ground and pull your knee back (this uses hamstrings and inner thighs)