Workout 1: Trim the Fat
The third workout is a circuit that should be done four times. This implies that you should execute each exercise immediately after the previous one using the dumbbell with no rest in between but taking breaks between rounds as needed.
1. Do four sets of 6 reps of the dumbbell thruster.
Keep the dumbbells at shoulder height in both hands.
Put your hips lower than your knees by squatting.
While simultaneously pressing the dumbbells above your head, press with your heels to stand up. Place the weights back in their original starting position.
2. For the Dumbbell Jump Lunge, do four sets of 6 repetitions.
Place two dumbbells at your sides and hold them there. Proceed staggered, putting one foot in front of the other.
Bring your back knee to the ground as you crouch down into a lunge.
In a split second, lock your knees to spring vertically upward while in midair. Swap your feet so that you land in the opposite position. Make sure the dumbbells stay close to your sides the whole time.
3. Renegade Row: 4×6
Instead of placing your feet on the floor, place them on the dumbbell handles and assume a push-up stance.
Raise a dumbbell in front of your chest while keeping your elbow pinned back, and your shoulder blades pressed together.
Turn around and do it again using the other arm.
4. Perform four sets of 6 repetitions of the Dumbbell Jump Squat.
Place two dumbbells at your sides and hold them there. Always maintain a distance of approximately a shoulder’s breadth between your feet.
Squat down, so your hips are well below your knees while keeping your core strong, chest high, and feet flat.
Snap your knees back and launch yourself into a vertical leap. Soften the landing by bending your knees slightly to reduce the impact.
Workout 2: Supersets
The fourth workout is a superset-based routine. Repeated sets of two exercises are known as supersets. Checkout https://recommendat.com/ to get more details about the supersets to bulk up and lose weight. These moves are great for simultaneously increasing muscle mass and decreasing body fat. You should finish all the reps for one exercise to do a superset. Then rest as necessary before going on to the next.
1. Superset: 4 sets of 6 reps of the Dumbbell Deadlift followed by four sets of 6 reps of the Dumbbell Clean.
Put down a pair of dumbbells just on the floor outside your feet to begin.
It would help if you stooped down a little by bending your knees, hinging at the hips, and then grabbing a dumbbell with each hand. Maintain a tall, erect stance while lifting the weights in your upper body.
Maintain an upright posture and a strong core. Continue until you’ve completed the specified amount of repetitions. Avoid resting and immediately begin the cleaning.
The dumbbells should be held at the mid-thigh level. Knees should be bent, and hips should be hinged back.
Bring the dumbbells to the front rack by exploding upward from the hips.
Continue until you’ve completed the specified number of repetitions. And then lower the weights slowly and deliberately to the floor.
Continue this pattern for the recommended amount of sets.
2. Superset: 4 sets of 6 repetitions of bicep curls and overhead presses
Keep the weights at your sides, one in each hand. You may activate your core muscles by bending your knees ever-so-slightly.
Holding your body perfectly steady, curl the dumbbells up to the shoulders by rotating your wrists so that your palms face out and bending your elbows.
Slowly and deliberately return the weight to a starting position. Keep going until you’ve completed the specified amount of repetitions. And then immediately switch to overhead presses.
The dumbbells should initially be placed in the front rack. Bring the dumbbells up to your shoulders and press them above.
After you’ve finished the specified number of repetitions, you should reset the weight.
Continue this pattern for the recommended amount of sets.
3. Four sets of six repetitions of a superset consisting of push-ups and renegade rows.
Set up a set of dumbbells just on the floor and assume a push-up stance while clutching the handles.
Put your chest on the floor and then push yourself back up to perform a push-up. Immediately switch to rows when you’ve finished the prescribed amount of repetitions.
Pull one dumbbell to your body from the peak of a push-up by extending your elbow behind you and pressing your shoulders back together.
Do the specified number of repetitions on one side, then swap.
Continue this pattern for the recommended amount of sets.
4. Tiptoe farmer’s carries and reverse lunges in a superset for four sets of fifty feet and six repetitions.
Walk the specified distance, holding dumbbells at your sides while on your toes. It would help if you made the weight substantial enough to challenge your grasp and stability.
Step backward with one leg to perform a staggering posture without lifting weights.
When your back knee reaches the floor, squat down and press with your foot to stand back up.
When you have finished all the repetitions on one side, turn to the other side and do the same number again.
Continue this pattern for the recommended amount of sets.
Workout 3: Complexity Test:
The fifth workout is designed to be complicated. The exercises in each set build upon one another, so you’ll have to use your whole body to complete them. Do each complex slowly and carefully. And make sure you’ve mastered the transitions between exercises before increasing the weight.
1. Start with four sets of 6 repetitions of the dumbbell deadlift, clean, and front squat.
Put down a pair of dumbbells just on the floor outside your feet to begin.
It would help if you stooped down a little by bending your knees, hinging at the hips, and then grabbing a dumbbell with each hand. Maintain a tall, erect stance while lifting the dumbbells across your upper body. Maintain an upright posture and a strong core.
For the last rep of a deadlift, hinge at the hips and flex at the knees.
Bring the dumbbells up to the front racking position by exploding upward from the hips.
Perform the specified amount of front squats immediately. You follow your final clean rep while the dumbbells remain in the front rack position.
Rest for a moment after your final squat, then slowly lower the weights to the floor.
2. Four sets of six repetitions of biceps curls, overhead presses, and triceps extensions.
Keep the weights at your sides, one in each hand. You may activate your core muscles by bending your knees ever-so-slightly.
Holding your body perfectly steady, bring the dumbbells up towards your shoulders by rotating your wrists so that your palms face out and bending your elbows.
Instead of bringing the bar back to its original position after completing a set of curls. Twist your wrists inward to move the weight to the front rack position.
Hold the weight over your head and press until the arms are completely straight.
To transition into triceps extensions after finishing your final set of presses. Slowly drop the weight above your head while hinging at the elbows.
Restore the weight to its original, stretched position by pressing upward. Slowly and deliberately return to your starting position after completing the last extension rep. Then rest before performing the complex again.
3. Do four sets of six repetitions of the dumbbell reverse lunge to tiptoe farmer’s carry to step up, and then repeat the set another fifty feet away.
Keeping your arms at your sides, hold a dumbbell in each hand. Make yourself more unbalanced by stepping backward with one leg.
Bring your standing leg to the ground and squat down. Remember to hold your breath and brace your core.
Strive to regain your original staggered posture by driving your weight back into your heel. After completing all repetitions on one leg, switch and repeat on the other.
After making your final lunge, you must walk the designated distance on your tips to a box or stair set.
Stand with one leg on the ledge. Your knee angle should be almost 90 degrees.
Raise one foot, so you stand on it alone, then lower it. Start with one leg and finish the set before moving on to the other.
Take a break before starting the complex again.
Overall Conclusion
Dumbbells are a great tool if you want to train your whole body hard. Learn what works well for you and stick with it. The exercises here are designed to test your body in various ways. A pair of dumbbells may be invaluable in your quest to achieve any fitness objective.
