Get Stronger Arms, Legs, and Abs With This Basic Dumbbell Workout

Image Source: POPSUGAR Photography / Chaunté Vaughn
Product Credit: POPSUGAR Dumbbells

If you’re totally intimidated by the weights at the gym but you want to start strength training — or you’re just looking for a simple but effective total-body dumbbell workout to cue up at a moment’s notice — this routine was made for you. It’s suitable for beginners and advanced exercisers alike, and as long as you have a pair of dumbbells, you can do it anywhere, any time. There are no fancy exercises or rep schemes; it’s just good, old-fashioned strength work.

The workout is comprised of 10 simple dumbbell exercises. They’re basic and beginner-friendly moves, but a solid part of any strength program. In about 15 minutes, you’ll get in a muscle-strengthening workout that hits every muscle group in your body — and will leave you just the right amount of sore. Too easy? To up the ante, rest for less time between moves and pick up bigger weights.

Basic Total-Body Dumbbell Workout

Equipment needed: One pair of light- to medium-weight dumbbells (three to 10 pounds). Once you get stronger, you can increase weight. (Here’s more on how to choose the right weight.)

Directions: Do each exercise for the number of reps listed, resting as needed between moves. Once you’re done with all 10 moves, repeat the circuit for a total of three rounds. Focus on moving with control and with proper form; don’t rush.

Alternating Shoulder Press: 10 reps
Dumbbell Deadlift: 10 reps
Single-Arm Row: 5 reps per side
Dumbbell Sumo Squat: 10 reps
Goblet Squat: 10 reps
Overhead Extension: 10 reps
Forward Lunge With Bicep Curl: 5 reps per side
Plank Rotation: 5 reps per side
Dumbbell Bench Press: 10 reps
Dumbbell Russian Twist: 10 reps

Keep reading for details on how to do each move.

— Additional reporting by Lauren Mazzo

3

Single-Arm Row

Image Source: POPSUGAR Photography / Chaunté Vaughn

Standing with your feet together and a dumbbell in your right hand, take a big step back with your right foot so you’re in a deep lunge with the left knee bent and right leg straight.
Hinge your chest forward and rest your left elbow on your left thigh. Allow the right hand to extend toward the floor directly below the right shoulder. Engage your core.
Keeping your shoulder blades down and back, pull your right elbow back to row the dumbbell up between your right ribs and hip. Keep your chest square to the floor.
Slowly lower the dumbbell back to the starting position. That’s one rep.
Do 5 reps, then repeat on the other side.

3 / 10

7

Alternating Forward Lunges With Biceps Curl

Image Source: POPSUGAR Photography / Chaunté Vaughn

Stand tall with your feet hip-width apart. Hold a dumbbell in each hand by your sides.
Step forward with the right foot and bend your knees to lower into a lunge until both knees are bent at about a 90-degree angle. Try to keep the front knee directly above the ankle and lower the left knee to hover just off the floor.
Holding this position, bend your elbows to curl the dumbbells up to your shoulders in a biceps curl.
Lower the dumbbells, then push off your front foot to step it backwards and next to your other foot, returning to the starting position. That’s one rep.
Do 5 reps on each side, alternating.

7 / 10

8

Plank Rotation

Image Source: POPSUGAR Photography / Chaunté Vaughn

Start in a plank position holding a dumbbell in each hand, with your legs wider than hip-width apart.
With your core and glutes engaged, rotate your chest and hips so they open to the left, and lift your left arm to extend it toward the ceiling. All your feet to roll over onto their sides, like in a side plank.
Pause here for one second, then slowly return to plank with control. That’s one rep.
Do 5 reps on each side, alternating.

8 / 10

This article was originally published by Popsugar.com. Read the original article here.

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