Crunching for cut abs, pumping for bigger biceps, kicking it up for a better butt ... forget all these exercised. For a a fit figure, keep your workout simple. All you really need are dumbbells.
With just two dumbbells, we're going to show you how to get a full body workout to build miscle and burn fat.
Lower
weights with more reps help you build lean muscles. Heavier
weights help you build muscle mass. As with any exercise,
if you are unsure about the health ramifications consult
your physician and make sure to quit if you feel any unusual
discomfort.
Upper body
1. Curls with a twist and a press
Target areas: Triceps, Biceps and Shoulders.
Movement:
Start from a standing position, keeping your back straight, your stomach tight and arms resting in front of you. Your wrists should be facing out. Curl up with the dumbbells (keeping your upper arms straight). When you get to the top of the curl, lift the weights straight up over your head into a military press, twisting so that your palms face out. Do 12-15 reps or until muscle exhaustion.
2. Shoulder raises
Target area: The shoulders
Movement:
Start from a standing position, keeping your back straight
and your stomach tight and each dumbbell resting on each
of your legs. Than, while keeping your arms straight, lift the weights out from
your sides until you reach shoulder height. The end position should look like
you are forming the letter, “T.” Raise and lower until you feel a burn
in your shoulders, Do 12-15 reps or until muscle exhaustion.
3. Back Flys
Target area: The upper back
Movement:
Start from a standing position and bend slightly over at the waist as if you were taking a slight bow (see photo). Make sure to keep your back straight and your stomach tight. The dumbbells should be almost touching in front of you. Wile keeping your arms straight, and your elbows slightly bent, lift your elbows up towards the sky until you feel a pinch in the center of your shoulder blades, then bring the dumbbells back to your starting position. Do 12-15 reps or until muscle exhaustion.
4. Triceps Kickback
Target Area: The Triceps
Movement:
Start from a standing position and bend slightly over
at the waist as if you were taking a slight bow (see photo).
Make sure to keep your back straight and your stomach
tight and your arms slightly bent. Bring your upper arms
straight back by extending your arms. You should feel
your tricep muscles working. Lower the weights back to
your side and repeat. Do 12-15 reps or until muscle exhaustion.
Lower Body
5. Squats
Target area: Butt and back of the legs
Movement:
Start from a standing position, keeping your back straight and your stomach tight and the dumbbells resting at your sides. Then squat down so that it feels like you are about to sit into a chair. When you have almost reach the position where your butt is parallel to the ground, stand back up straight. Do 12- 15 reps or until muscle exhaustion.
6. Dumbbell lunges
Target area: Entire lower body
Movement:
Start from a standing position, keeping your back straight
and your stomach tight and the dumbbells resting at your
sides. Step one leg forward and lower your butt until
your leg is at a 90-degree angle. Push off this leg until
you are at a standing position. Switch legs and repeat.
The back leg is only there to support you. Let the front
leg do the work. Do 12 to 15 reps on each leg or until
muscle exhaustion.
7. Straight leg dead lift
Target area: legs
Movement:
Start from a standing position, keeping your back straight
and your stomach tight and the dumbbells resting in front
of your legs. Make sure to keep your legs slightly bent.
Then lower your upper body forward until the weights fall
a few inches below your kneecap. You will know the movement
is right if you feel the upper part of your leg and your
butt tighten. Stand back up straight. Keep a slight curve
in your lower back by pushing out your chest to avoid
injury. Do these until you feel complete muscle exhaustion.
If you feel any pain to your lower back discontinue the
exercise.
Click
here to for a step-by-step photo guide to the
dumbbell workout
