You don’t have to hit the gym to exercise, which burns and builds your muscles. To be seriously strong and lean, all you need is a set of dumbbells and a set of these six creative dumbbell exercises. Each adds a fun, challenging element to your specific free weight routine, whether it’s from exercises you’ve never tried before or a change in tempo that tests your strength.
Choose your goal, choose one of these dumbbell exercises, warm up appropriately, then work hard. The exercise of strength in your home is just equal. Note: If exercise does not indicate specific relaxation, take a deep breath as needed
Extremely creative dumbbell exercises at home to build muscle and burn fat
1. Compound total physical dumbbell exercise
When I think about exercising with limited equipment, I think How can I get more bang for my buck?Calvin Gerry, CEO and owner of Bodyspace Fitness in New York City, says CPTT. To maximize the benefits of each step, increase Gerry intensity and bring together different muscle groups. It combines movements to work. Here is the exercise that does just that.
Instructions: Perform 3-4 sets x 8-10 reps
- Surprised Stand Jump Squat: Stand with legs hip-width apart, holding dumbbells in a tight hand with arms. Squeeze the back of your right foot and lift the heel off the ground, as you squat until your knees are bent 90 degrees. You walk and jump from the ground, you jump so high. Wherever possible. Land as gently as possible, making sure you keep the dumbbell with you at all times, without bending or falling your torso. Rearrange the raised heel each time. Repeat for reps, then switch sides.
- Lateral Long and Press: Stand with the legs hip-width apart, with a dumbbell at shoulder level with a shoulder bend. Bending your knees and placing your fingers on your hips, take a back step to the left, keeping your right leg straight. Push with the left foot to stand, when you press the dumbbell over the top of the right hand. Return the dumbbell to the right shoulder and repeat for the delegates, then change sides.
- Single leg RDL reach and queue: Stand with legs hip-width apart, holding dumbbells in the right hand with the arm. Raise your right foot slightly off the ground. Perform a single leg Romanian deadlift (RDL) by bending the left knee slightly, placing the finger on the left hip, and reaching the dumbbell in the right hand on the left foot. Reach as far as you can, keeping your chest proud and your spine neutral. From here, pull the right elbow toward the rumble to line up the dumbbell, then the left knee and hip to stand up. Increase. Repeat for reps, then switch sides.
- Renegade row with leg lift: Hold the dumbbell with your right hand and position yourself on the high plate. When you lift your left foot off the ground, place a strong board, row of dumbbells on the rubbish. (Try to keep the hips steady with the main attraction.) Keep your hands and feet down. Repeat for reps, then switch sides.
- Sitting turn: Lie flat on your back, stretch your legs, hold dumbbells on your chest with both hands. Bend the hips and knees, lift the legs and remove the torso from the floor, do a sock up. Perform a Russian turn (rotate in all directions) with the dumbbell, then go down to the floor. Repeat.
- Cutting wood from low to high: Stand with feet hip-width apart. Hold a dumbbell in both hands, bring the right knee out, bring the left heel off the ground and face the left knee with the right knee. Drive with your right leg and hold the dumbbell briefly to your chest. Then, toe-to-left, switching to toe position so that the right heel rises and the left knee faces the right knee. At the same time, above the left shoulder, press the dumbbell overhead. Before bringing the dumbbell back to the right knee, bring both feet back to the center of the face. Repeat for reps, then switch sides.
To access exclusive gear videos, celebrity interviews and more, subscribe to YouTube!