Dumbbells are a truly great piece of equipment to workout with. Because of their size and versatility there have been a bunch of great programs designed around using them. Along with a huge variety of exercises you can do there is also the aspect of creating better muscle balance by using dumbbells.
Typically everyone has a dominant side of the body that is stronger from more use, such as right handed people usually have a stronger right arm. When you perform machine exercises or barbell exercises the dominant side can end up lifting a great percentage of the load; but not with dumbbells!
This dumbbell workout is meant as a muscle builder and endurance workout. Is great when you are short on time but still want to get in a full-body workout in under 20 minutes. You can use it anywhere where you have at least one dumbbell because this workout is all about using a single bell to get in shape.
The Single Bell Body Blaster
The routine is to be done as a circuit. You should do each exercise for 30 to 45 seconds. Don’t bother counting repetitions but instead look at the clock. Don’t rest between exercises but take at least a minute between circuits. Do at least 3 total circuits. For your first time through try it with a 15 pound dumbbell. If that is too easy increase the weight but remember you will get tired as the circuit goes on. This routine is all about building strength, endurance, and burning some calories.
- The Woodchopper – This is such a great exercise for your core, arms, and shoulders. A lot of athletes like baseball players and golfers use this one. Stand with feet shoulder width apart while holding a dumbbell in both hands overhead. Shift the dumbbell to over your right shoulder and then bend your knees and twist your body as your chop down with the dumbbell towards your left ankle. Then twist back to the starting position, shift the weight over your left shoulder and chop down towards your right ankle.
- Dumbbell Squats – Stand with feet shoulder width apart. Grab each side of the dumbbell with a hand and hold it straight out in front of you (this helps with balance and works your shoulders). Slowly squat down and back (lead with your glutes) until your thighs are parallel to the ground. Push from your heels and explode back to a standing position.
- Press Out and Up – Stand with feet shoulder width apart. Hold each end of the dumbbell in both hands. Start by slowly pressing the dumbbell outward from your chest until your arms are straight in front of you. Try and squeeze the dumbbell as your hands go out. Draw the dumbbell back while trying to squeeze your shoulder blades together. Then press the dumbbell overhead before lowering slowly while trying to draw your elbows close together.
- Dumbbell Row – Bend at the waist with your back flat and knees slightly bent. Grasp the dumbbell in both hands with arms hanging straight below you. Using your back muscles pull your elbows back and bring the dumbbell towards your lower abdomen. Squeeze your back at contraction and slowly lower the weight.
It might sound easy but after the second circuit with a heavy enough dumbbell you will be hurting for certain.