Best Home Workout With Dumbbells
Elvina Cannizzaro
That said, the rubber coating can help protect floors and furniture from scratches and dings that are more common with metal (typically iron) dumbbells, and they can even help prevent the dumbbell itself from being damaged.
Hello. I have completed the first 6 weeks of this program and have been able to get to the point where I can almost do the set and rep count with 20lb dumbbells. I was wondering, what routine should I continue after this? I know there is one linked in the plan, but I would prefer if it was a 3 day one, since currently me exercise routine is Day 1, Cardio, Rest, Day 2, Cardio, Day 3, Rest. If possible I would also want it to still be a dumbbell workout since I am using home dumbbells so I don't have to go the gym. Is there a routine I should look at?
Another question I have, I originally started the workout with 15lb dumbbells and was not able to do the full rep count on each workout, but once I was able to, that is when I upgraded to 20lb dumbbells and I then worked my way towards being able to do the full set count of each exercise with 20lb dumbbells. Is this the correct way to know when to increase the weight of the dumbbell?
Thank you for the help.
I'm 5ft8inches, 119lbs, for the past 22days i did athlean-x's 22 days pushup challenge and i went from 13 to 20 pushups and saw a little chest gain. Now I bought a pair of 2.5kg dumbbells and my friends are telling me they're useless for full body exercises. What do you say? Should i do this workout with these dbs or should I start a bodyweight workout routine(if yes then suggest one that doesn't take too much time to do)
Heavier dumbbells would be best, but you can use those and make the best out of them. You can start this with those until you get your hands on bigger weights. Adding bodyweight movements into it would be better for sure.
I tested it both ways and have to say that I enjoy doing it as a circuit because I love the cardio factor and by the end, I did find it more challenging. Plus, I'm 50 so full body circuit training fits my age. I do have to say that I separated the workouts into two circuits per each day. I do one circuit of the first four exercises for three rounds because they're 3 sets of 10 reps. After finishing, I combine the last three exercises to make a second circuit with 2 rounds since they are listed as 2 sets of 8 reps. I didn't find the second circuit as challenging, likely because they are smaller muscle groups. I will either add another round with same amount of reps or increase the weight. Either way, I've been enjoying these workouts. I focus more on fitness and mobility so I always add 20 minutes of cardio before doing this DB workout, then follow it with mobility exercises for about 10-15 minutes. Thanks for putting this together and sharing.
Hello! I am 16 years old and wanting to change my physique. I am considered Skinny Fat, and don't know what to do. My weight has been staggering between 154 and 157, with a BF% of 21. Im wanting to know which is best for me, losing weight, or gaining muscle. My arms are pretty defined, but my stomach is not. I have a 4 pack but it is hidden under fat, and I'm thinking if I bulk, then my body composition will look better no matter my BF%. I am not a fan of cardio either, but weight lifting is fun for me. I have 2 25 lb dumbbells and a weight plates, 10lb, 15lb, and 25lbs. What would you suggest I do to reach a better body composition In 3-4 months?
Ps: my family does not eat meat either so protein intake is difficult for me, but I eat what I can
Not really, Bruce. The best suggestion I can offer is that if you can achieve more than two reps over the rep range without hitting failure, then go up. If you can't get to within two reps, it's too heavy.
Ethan, first and foremost, thank you for reading M&S! First and foremost, focus on what you can control instead of those you can't. You can control the food you eat, water you drink, sleep you get, and what you do with those dumbbells. You also have your bodyweight that you can use for exercises such as walking lunges and pushups.
Is it OK to use the same dumbbell weight for all exercises? Or should we increase the dumbbell weight for lower body ones?
I bought adjustable dumbbells for this workout, but adjusting the weight between workouts is a real hassle (they're not easy to adjust).
How to: Standing with a dumbbell in each hand, feet hip-width apart, hinge forward at the waist so your chest faces the floor. Lower dumbbells to the floor below you, arms straight. Keeping your back flat, raise dumbbells out to the sides. Lower. 8 reps, 3 sets.
How to: Interlace fingers around both dumbbells so you are holding them together with both hands. Stand with feet shoulder-width apart. Rotate your body to the right, swinging your arms to your right side. Shift weight to the left, twisting your body and raising dumbbells above your left shoulder, arms straight. Twist back to the right, lowering dumbbells down to your right hip. Perform 10 corkscrews to the left, then switch sides and perform 10 twists to the right.
It can be performed by those who work out at home in their home gym, travel frequently and need a go-to program they can do at a hotel gym, or anyone really who prefers to use dumbbells over other implements at the gym.
After 12 weeks, you may want to consider increasing the volume within the workout, the weight of the dumbbells you are using, or look into facilities that offer more of a variety of weighted equipment.
The best bet is to use a personal calorie tracker and figure it out on your end. No calculator would be able to determine it accurately without knowing things like your size, metabolism, and how much weight you're using.
If you max out in weight, and you don't have heavier dumbbells, go up in reps. Once you max out reps (double what the workout calls for), then add 1-2 more sets. After that, it's time to change programs.
Thank you, for the 5 day split I start on Monday and rest on day 3(Wednesday) and Sunday. What days do you think I should combine the ab workout with? And should I do the ab workout at the beginning or at the end of that day's workout? Thank you again, in advance.
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Imagine walking out to your spare room, basement, or garage, and immediately starting your workout. No long drive to the gym, battling your way through traffic. No waiting to use machines or equipment. Just you and a pair of dumbbells getting in one hell of a workout.
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