If you are short on time and can’t hit the gym, a pair of dumbbells is all you need to torch your entire body at home.
You don’t always need a gym to get a fat-burning, body-shaping workout. You can get a full-body workout at home with just a pair of dumbbells and 15 minutes to spare.
Surprisingly, the key to an effective workout isn’t all the fancy, new equipment or the time on the gym floor. It’s about efficient and functional moves that activate the major muscle groups in the body and build strength. The best part is, you can do this anywhere with just a pair of dumbbells.
That’s exactly what this at-home exercise routine is all about.
All it takes is 15 minutes and dumbbells to hit your entire body to build strength, mobility, and definitions.
Whether it’s a home or gym workout, dumbbells are one of the best functional, strengthening tools you can use.
They can turn any functional moves into strength-building workouts just by adding resistance. You can also train any body part from the glutes to the biceps, making them the perfect home equipment to train your whole body.
Again, you don’t need any more than 15 minutes for a body-shredding sweat session.
If you are ready, grab a pair of dumbbells, and let’s get started.
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Dumbbell Double Arm Swings
The kettlebell swing is an amazing exercise for virtually every muscle in the body. Luckily, you don’t even have to have a kettlebell to complete this move; a dumbbell works just fine!
How to Perform:
- Grasp the top of the dumbbell with both hands, keeping your feet about hip-width apart.
- Using your glutes and hamstrings to power the movement, swing the weight forward.
- Once you’ve got it to about waist height, allow the weight to swing back to the starting position.
- Repeat for 10-15 repetitions per set, 3 sets per session, and 2 sessions per week.
Dumbbell Front Squats
Squats are an amazing exercise that can help the body in myriad ways. The front squat variation also helps to incorporate some shoulder work, and the nature of this squat kicks your quads into overdrive.
How to Perform:
- Start standing, holding one dumbbell in each hand.
- Bend your elbows and place the dumbbells on the front of your shoulders, resting them there, if possible, with your hands supporting them.
- Squat down as deeply as you can without your back collapsing forward or your heels coming off of the ground.
- Once you’ve reached the bottom of your range, stand back up to complete the rep.
- Perform 10-15 reps for 3 sets per session, 2 sessions per week.
Dumbbell Bench Press
This exercise emphasizes the chest, triceps, and shoulders. If you have a bench, this will help you to achieve a greater range of motion and more muscle activation during this exercise. However, if you don’t have a bench available, lying on the floor works just fine.
How to Perform:
- Grab one dumbbell in each hand and sit down on your bench.
- Safely and carefully, transition into lying on your back with the weights on either side of your chest.
- Keeping your elbows tight, press the weights up towards the ceiling.
- Slowly, return the weights to the starting position to complete the rep.
- If you are new to this exercise, you should consider having a spotter with you while you perform the movement.
Dumbbell Renegade Rows
One of my favorite dumbbell exercises. This move is awesome, especially at the end of a tough workout. The pushup position row will challenge your shoulders, triceps, biceps, and, most of all, your core.
How to Perform:
- Place two dumbbells on the floor, spaced out equally.
- Assume a pushup position, with your hands on the weights.
- Next, pull the right weight up toward your chest by performing a row.
- Then, return this weight to the ground and repeat on the left side.
- Complete 10-15 reps per side, per set, for 3 sets per session, for 2 sessions per week.
Dumbbell Windmills
Be careful before you go full tilt on windmills. This exercise can put some serious strain on the low back, so make sure you are limbered up and loose before attempting this exercise.
How to Perform:
- Grab a dumbbell in your right hand. Push the weight up toward the ceiling, fully extending your right arm.
- Stand with your feet slightly wider than hip-width, knees slightly bent.
- Bend down toward your left side as you simultaneously twist slightly toward your right side.
- The weight should stay above your head, in your extended right arm the whole time.
- Then, return to the starting position to complete the rep.
- Complete 10-15 reps per side, per set, for 3 sets per session, 2 times per week.
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