A dumbbell home workout plan can be very effective. Most people will underestimate the potential dumbbell weights can have in creating a great body. You do not necessarily need a gym to get the body you deserve. This home workout I am going to write for you will work for male and women, young and old.The workout will be made of 5 key exercises. I have chosen these particular exercises to to help everyone. Some may question as to why a male and female workout would be designed the same, well for men the effect of the workout will be to add muscle(because you are full of testerone) and lose fat. While for women the workout will tone muscles (not add size, because you are not full of testerone!) and strip away fat. Prepared?
Number One- One arm swings
Begin with you legs slightly wider than your shoulders with one dumbbell between your legs. Pick up the dumbbell with either you left or right hand and swing the dumbbell between your legs up to shoulder height
Number Two- Press and Squat
A great one for an overall response for fat burning. Begin with a dumbbell in each hand in the squat position. move your legs up and then press the dumbbells over your head.
Number Three-Upright position row
Stand up with your back arched flat. Have a dumbbell in each hand and then 'row' the dumbbells back as if your elbows are being pulled towards the ceiling. This one is great for using a lot of muscle groups!
Number Four-Lunging
These are often overlooked but are great. Lunges use your legs which are huge muscle group. This means you will use up alot of calories and burn plenty of fat. Even better for guys is that by training your legs you will release growth hormones which will actually improve your upper body gains. Begin with a dumbbell in each hand and then lunge with your right then left leg.
Number Five- Chest
The last exercise will add mass for guys and tone for girls. Quite a simple one, lie on a flat surface (your floor is fine!) have a dumbbell in each hand and push until your arms are straight.
Well, in this dumbbell home workout I am going to say that you actually do these exercises as a circuit. The way this works is that your complete each exercise for one minute, one after another, completing it three times. Aim to have no more than 30 seconds pause between each exercise. [Completing three cycles will take around 20 minutes. Use whatever amount of weight you feel comfortable with.|
