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4 Dumbbell Workouts You Can Do Almost Anywhere

By Fitoru | 15 August 2017
mother showing kids how to lift weights

So you want to burn fat and build muscle but you don’t have a gym pass? Or maybe you do have a gym pass but you don’t have time to make it to the gym. Not a problem. At least not with these 4 dumbbell workouts.

We all have been there at some point. Fortunately, there are exercises you can do from the comforts of your home. For example, try out this arm-toning, butt-lifting, and leg-sculpting workout plan anywhere that’s convenient for you. All you’ll need is your body and a set of dumbbells. I recommend having a second set of heavier dumbbells in case you feel like a certain workout needs more weight. Try doing 2-3 sets of each exercise in this dumbbell workout for 10-15 reps.

Before you start working out, be sure to warm up with some light cardio for 5-10 minutes. “This ensures your heart rate will remain elevated, and thus overall caloric burn will be increased for the entire workout,” says Nate Palmer, NASM certified personal trainer, and corrective exercise specialist. Then cool down for a few minutes after with some stretching.

1. Sumo Squats

  • Hold the end of a dumbbell down between your legs with both hands and stand with your toes turned out. Make sure to keep your shoulders back and chest up
  •  Squat down as far as you can until your thighs are parallel to the floor.
  • Pause and return to the starting position.
  • Repeat.

2.  Push-Up to Row

  • Place two dumbbells on the ground about shoulder width apart. Get into a push-up position holding the dumbbells and spreading your feet a little wider than hip width apart.
  • Keeping a tight core and flat back, drop down to a push- and come back up.
  • Then row one arm up to your shoulder and bring it back down. Repeat with the other arm.

3.  Bulgarian Split Lunge

  • Stand about 3-feet in front a bench or chair with a dumbbell in each hand.
  • Place one foot back on the chair or bench. Keep your chest up and core tight.
  •  Slowly lower yourself down until your knee is close to the ground. Avoid moving your knee forward and instead focus on lowering your hips.
  • Alternate your legs and repeat.

4.  Side Lateral Raise

  • Stand with your feet shoulder width apart, chest up, core tight, and shoulders back.
  • Hold a dumbbell in each hand down at your sides.
  • Slowly raise the dumbbells to shoulder height.
  • Pause and return to the starting position.
  • Repeat.

Adding dumbbells into the mix are ideal for maximizing your workouts. You can use them anywhere especially if you have limited space and equipment. Dumbbell workouts are also great for those who want to get into strength training but aren’t comfortable with barbell exercises yet. “Begin by performing basic compound exercises with dumbbells and strive to get stronger,” says Nia Shanks, coach, and writer. “After a while, you’ll likely no longer be intimidated by the weight room and may want to start including barbell exercises.”


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