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Total Body Training With Only A Pair Of Dumbbells.

No time, no room, no home equipment ... we all have our excuses for skipping our workout. Not anymore! I would like to provide you with some easy exercises that can be performed at home with only a pair of dumbbells.

By: Rudy Sleiman

No time, no room, no home equipment ... we all have our excuses for skipping our workout. Not anymore! With the total body-training program I will provide you with, you can exercise all your major muscle groups.

What's more, you can do that from the comfort of your home, and at your own pace. Equipment? All you need is a pair of dumbbells, albeit one of suitable weight, so you can improve your muscles and strength.

As with any other kind of workout, warming-up is essential before you start. Five to ten minutes of walking, jogging or similar is recommended.


The Exercises

Squat:

    Stand up feet shoulder width apart; hold the dumbbells straight on your shoulders or to the side of your body. Flex at the hip and then bend your knees and go all the way down as if sitting in a chair until your thighs are parallel with the floor.

    Lean your torso forward if you feel that your heels are unstable on the ground. Then get back to the initial position without locking your knees at the end of the movement.


    Click To Enlarge.

Stiff Leg Deadlift:

    Stand up with feet shoulder width apart holding the dumbbells in your lowered arms (in front of you). Bend forward at the waist by flexing the hip. Keep your back flat and your head up.

    Tighten your buttocks and lock your knees while bending forward. Stop going down at the moment when you feel your hamstrings fully stretched and go back to the starting position.


    Click To Enlarge.

Lying Press:

    Lie down on your back in a semi-supine position. Hold the dumbbells next to your shoulders with palms facing forward and elbows bent.

    Push the weights upward and bring them together at the end of the movement, keeping them in the same plane at all times. Do not hyper-extend or lift your body at the end of the movement.

    What Does Supine Mean?
    Lying on the back, or with the face upward. Opposite to prone.


    Click To Enlarge.

Lying Fly's:

    Lie down on your back in a semi-supine position. Hold the dumbbells in your hands, arms to the ground.

    Bring your palms together, above your head, drawing a half-circle with each hand while slightly bending your elbows and moving only at the shoulder joint until you feel a full stretch in your pectorals muscles and anterior deltoids.


    Click To Enlarge.

Overhead Press:

    Stand up feet shoulder width apart, knees slightly bent. Place the dumbbells above your shoulders, palms forward, and slowly raise them upward without reaching the end of the motion to prevent lifting your shoulder blades.

    Then get back to the starting position in a controlled manner.


    Click To Enlarge.

Lateral Raise:

    Stand up feet shoulder width apart, knees slightly bent. Hold the dumbbells palms facing each other in front of your body and lift your arms laterally up and away until they reach your shoulders height then slowly get back to the starting position.


    Click To Enlarge.

Bent-Over Rows:

    Stand up with feet shoulder width apart, knees slightly bent, then bend your torso to the front and stay at a 45-degree angle with the floor.

    Pull the dumbbells to the sides of your body while flexing your elbows and pulling your shoulder blades in toward your spine then get back to the initial position.


    Click To Enlarge.

Bicep Curls:

    You can perform this exercise each arm alone, alternating arms, or both arms together.

    Hold the dumbbells next to your body palms facing forward, and then lift the dumbbells up by flexing at the elbow joint until they reach 3/4 of the way to your shoulders.


    Click To Enlarge.

Lying Triceps Extensions:

    Lie down on your back in a semi-supine position. Hold the dumbbells in your opposed palms. Your arms must be at 90-degree angle to your body and the floor.

    Flex at the elbow and lower the dumbbells backward to ear level without moving your shoulder joint. Return slowly to the starting position.


    Click To Enlarge.

Abdominal Crunches:

    Lie down on your back in a semi-supine position. Hold a single dumbbell with both hands.

    Straighten your arms and point with them to the ceiling. Slowly raise your shoulders and upper back, concentrating on your upper abdominals. Then return to the starting position while controlling the movement.


Click To Enlarge.


The Complete Workout

Exercise Targeted Area Weight For Men* Weight For Women* Sets Reps Position
Squat Front and Rear Thighs, Glutes 5-10 kg 0-5 kg 2-4 8-12 Standing
Stiff Leg Deadlift Hamstrings, Glutes, Lower Back. 5-10 kg 2-5 kg 2-4 8-12 Standing
Lying Press Chest 3-6 kg 2-4 kg 2-4 8-12 Lying
Lying Flys Chest 3-5 kg 2-3 kg 2-4 8-12 Lying
Overhead Press Shoulders (Front and Mid Parts) 3-5 kg 2-3 kg 2-4 8-12 Sitting/ Standing
Lateral Raise Shoulders (Mid Part) 3-5 kg 1-3 kg 2-4 8-12 Sitting/ Standing
Bent-over Rows Upper Back 4-6 kg 4-6 kg 2-4 8-12 Standing
Biceps Curls Biceps 4-5 kg 2-3 kg 1-3 8-12 Sitting/ Standing
Lying Triceps Extensions Triceps 3-5 kg 1-3 kg 1-3 8-12 Lying/ Sitting/ Standing
Abdominals Crunches Abdominals 2-5 kg 1-3 kg 2-4 8-12 Lying

* The weight mentioned in the table is an average for beginners. You may adjust it depending on your level, or you can start with it and gradually increase each time you feel the improvement.

Total Body Training With Only A Pair Of Dumbbells.
rudysle@hotmail.com

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seguhi

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seguhi

Should I complete this workout 3 times a week say MWF??

I tried it for the first time the other day really enjoyed it can do it in the AM before work really gets the blood pumping

Jun 30, 2013 3:02pm | report
 
mclarke1987

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mclarke1987

Did this on monday with more weight than suggested for 3sets of 10 for each exercise, definitely regretting the additional weight as I was in agony all yesterday and today still a bit sore but will be doing it again tonight (lower weight).
I was using 15kg for all but that last when I used 7.5kg, think tonight I'll reduce it by half.

Was a v.good workout though the pain is most likely by not exercising for years and body adjusting! No pain no gain i guess

Oct 16, 2013 3:08am | report
 
RobertBench

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RobertBench

I've been doing these exercises for just over 3 years now, throughout my late 20's.

Since being a teenager I was a total slouch, but in the past 3 years I have lost 22kg and 6 inches from my waist just by doing this routine! It was small progress in the beginning, but the results now really do show and I am no longer embarrassed to take my top off at the beach or to go swimming etc.

I started with the recommend reps and sets using 3kg weights and found it a real struggle. But I carried on and as I got stronger I moved some of the exercised up to 5kg and then finally now I am up to 10kg over half the exercises, 5kg on the others.

I now to 100 reps of each in total now, using various set sizes depending on the exercise. I am to do it 3-4 times a week. I find it best to do after work, I don't find time in the morning.

I owe a lot to this routine and also watching what I eat more, many thanks!!!

Dec 8, 2014 11:15am | report
 
Showing 1 - 3 of 3 Comments

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