8 Full Physique Workout routines with Dumbbells (Video)

How To Do Squats and Alternating Overhead Shoulder Presses

Begin standing, toes shoulder width aside, knees bent. Maintain one dumbbell in every hand at your sides (palms dealing with in).

Sit your hips again as you decrease right into a squat, striving for a 90-degree angle between your hips and knees. Decrease the dumbbells in the direction of the bottom between your legs.

Then, press by way of your heels to face tall, curling the dumbbell in your proper hand first to shoulder peak, then urgent straight overhead as you stand. Consider powering the motion along with your legs fairly than your higher physique.

With management, reverse the motion, decreasing the dumbbell to your hips earlier than decreasing right into a squat.

Repeat, this time curling the dumbbell in your left hand first to shoulder peak then urgent overhead as you stand tall, performing a shoulder press on the left aspect.

How To Do Deadlifts and Alternating Bicep Curls

Stand with toes hip-distance aside, toes pointing ahead. Maintain a dumbbell in every hand at your sides, palms dealing with your physique.

Hinge at your hips along with your knees barely bent to decrease the dumbbells down in the direction of your knees/shins. Consider pushing your butt again in the direction of the wall behind you whereas conserving a flat again and impartial neck. Dumbbells keep near the physique.

Holding your core tight, push by way of your heels to face straight up; finishing the dumbbell deadlift.

Then, curl the dumbbell in your proper hand as much as your proper shoulder, rotating your palm so it’s dealing with in in the direction of your physique on the high of the motion.

With management, reverse the motion, decreasing the dumbbell to your hips and returning to beginning place.

Repeat, performing one other deadlift earlier than performing a bicep curl on the left, curling the dumbbell in your left hand up in the direction of your left shoulder.

How To Do Push Ups and Plank Knee Drives 

Begin in a excessive plank place, shoulders over wrists, partaking your core muscle tissues.

Decrease your chest down into the underside of a push up, letting your elbows fall again in the direction of your physique and main along with your chest.

Then, press again into excessive plank place.

Maintain a excessive plank as you pull your proper knee to faucet your proper elbow.

Repeat, performing one other push up earlier than bringing the left knee to faucet the left elbow.

Modification: Carry out a chest press with an alternating leg kick out.

How To Do Dumbbell Burpees 

Stand with toes shoulder-width aside, holding a set of dumbbells in your palms with palms dealing with in in the direction of one another.

With a tender bend within the knees, hinge at your hips to decrease your torso as you slide the dumbbells down in entrance of your legs. Take into consideration pushing your hips again behind you. Hinge till you are feeling a stretch behind your legs.

Set the dumbbells on the bottom between your toes and carry out a burpee by leaping your toes again to excessive plank place. Arms stay on the dumbbells.

Then soar your toes again in and instantly stand tall, driving by way of the heels as you pull the weights up in the direction of your hips, returning to beginning place.

Modification: Carry out a dumbbell squat maintain, press out and overhead press.

How To Do Sumo Squats and Alternating Again Rows

Stand with toes wider than hips, heels in and toes pointed barely out (huge squat or sumo squat stance). Maintain one dumbbell in every hand between your legs.

Bend your knees to decrease down right into a squat, pushing your knees out in the direction of your pinky toes as you drop your hips parallel to your knees.

Pause and maintain on the backside of your sumo squat, then pull the dumbbell in your proper hand again in the direction of your proper hip (consider pulling out of your elbow joint versus your wrist), as for those who have been beginning a pull-start lawnmower. Cease as soon as your elbow is according to your rib cage, making a straight line from shoulder to elbow. Maintain the row on the high for a second squeezing your shoulder blade in.

With management, decrease the dumbbell again to the beginning place.

Drive by way of your heels, squeezing your glutes and inside thighs to return to standing.

Then repeat, this time performing a sumo squat maintain with a again row on the left aspect.

How To Do Hand-Swap Lateral Lunges

Begin standing, toes wider than shoulder-width, toes dealing with ahead or barely turned out. Maintain one dumbbell in your left hand.

Sit your hips again, bending your proper knee whereas leaving your left leg straight. Consider performing a single leg squat along with your proper leg whereas your left leg stays straight. Dumbbell involves the within of the correct foot; knees and toes are pointing ahead.

Then, drive off your proper foot to reverse the motion, pushing again to heart. As you hit heart change the dumbbell to your proper hand.

Instantly push to the left aspect, bending your left knee whereas leaving your proper leg straight. This time, consider performing a single leg squat along with your left leg whereas your proper leg stays straight.

How To Do Alternating Reverse Lunges and Lateral Raises

Stand along with your toes hip-width aside, knees barely bent. Maintain a dumbbell in every hand at your sides.

Step your left foot again right into a reverse lunge, decreasing down so each knees kind 90-degree angles.

Press by way of your entrance proper heel to drive ahead, returning to standing place.

From a standing place, carry each arms as much as the perimeters at roughly a 45-degree angle, conserving a slight bend within the elbows. Raise simply to shoulder peak.

Slowly and with management, decrease the dumbbells to your sides, returning to beginning place.

Repeat, this time stepping your proper foot again right into a reverse lunge, earlier than standing tall and performing a lat increase.

How To Do Cranium Crushers and Alternating Leg Lowers 

Lie in your again, holding dumbbells straight overhead, wrists according to shoulders, palms dealing with in in the direction of one another.

Lengthen your legs straight up in order that they’re parallel along with your arms, slight bend within the knees, toes are flexed.

Bend your elbows to decrease the dumbbells in the direction of your brow. As you decrease the dumbbells, brace your core and slowly decrease your proper heel in the direction of the mat.

Then squeeze by way of the again of your arm to increase the dumbbells overhead. As you increase the dumbbells, carry your proper foot again as much as meet the left foot.

Repeat; decreasing the dumbbells in the direction of your brow and this time decreasing your left leg. Exhale to press the dumbbells again overhead and return your left leg to beginning place.

Modification: Bend your knees, decreasing vary of movement.