You might be into our 8-week, What are macros and how should I count them? Hers Workouts 7 Stretches for a Better Workout. Dumbbells are especially effective at challenging the shoulders, because they force us to stabilize at the joint, creating both strength and stability. Equipment: A medium-to-heavy set of dumbbells. IFBB 2019 Olympia Finals Report. Directions: Complete 3 sets of each superset, taking no rest between exercises and 45-60 sec. I’ve shared a bodyweight HIIT Superset class, an Express version focused on lower body, and now today: a single dumbbell HIIT Superset workout. And doing supersets in a circuit with major muscles like shoulders and legs are going to help you burn fat and build muscle in the same workout. All you’re going to need are a few dumbbells. Each side of body is forced to perform equally. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Science Says It’s Possible for Older Adults to Reverse Physical Decline... What Other Sports Can Learn From The NBA Bubble, 3 Ways To Livestream 2020 Olympia Weekend, George Peterson - 212 Bodybuilding - 2020 Olympia, Derek Lunsford - 212 Bodybuilding - 2020 Olympia, Breathing Tips From Halle Berry's Trainer, 2019 Olympia Open Bodybuilding Callout Report, The 50 Best Fitness Influencers on Instagram, 5 CrossFit Workouts You Can Do With Only Dumbbells, Seated Dumbbell Overhead Triceps Extension. Or maybe you just want to switch things up and try something totally different. Switch up your routine with these athlete-approved WODs. If exercise machines and barbells are not an option, there’s still an exceptional way to get in a solid, upper-body, muscle-building workout. Are you ready for an intense, high-rep shoulder workout that’s going to make your delts pop? Thank you for signing up. Another one is a dumbbell chest press and an inverted row. This workout combines cardio and weight-lifting drills for serious body-sculpting results. Total Body Dumbbell Superset Workout. Then, complete a 4th set of each superset, completing a “rest pause” at … Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), The Dumbbell-only Upper-body Workout to Add More Muscle, 8 Micronutrients Important for Performance and Where to Get Them, Peter McGough, Legendary Bodybuilding Writer, Dies, Roelly Winklaar is Out of the 2020 Mr. Olympia, It's Never too Late to Lose Weight, New Study Confirms. Do 6 rounds with no rest between exercises. You start by leaning forward with a slight arch in your lower back. Try one of these supersets at the end of your workout and see the difference after you leave the gym. I love resistance training. Do this workout … Again, all you need is a set of dumbbells (and a mat and a bench if you have one). Think again. Dumbbell Row: Do 10 to 12 reps per arm. For this superset, try to select the same weight in dumbbells for both exercises. Perhaps you’re traveling and the hotel gym has nothing more than a beat up Universal machine, treadmill, and a rack of DBs. This full body dumbbell workout for women at home is a great, quick strength training workout! You’re also going to learn a few cool techniques to make your workout more intense. One of the most awesome muscles to train together for a workout is shoulders and arms. Note: Lifting Tempo is the phrase used to describe how fast you lower, lift, and pause with the weight in each phase of a repetition. Your Superset Workout Directions: Do 3 sets of each pair of exercises, doing the first move, then immediately doing the second move, then taking a 60-second break. Awesome workouts, healthy recipes, fitness tips, advice, and much more! You can still get an awesome workout at home with minimal equipment. I have been using variations of this workout with classes and clients over the last week and received nothing but great feedback. Although some exercises begin with a negative contraction (such as the DB bench press) and some with a positive contraction (such as the DB curl) the way “tempo” is approached remains fixed. Note: Lifting Tempo is the phrase used to describe how fast you lower, lift, and pause with the weight in each phase of a repetition. Lie on an incline bench holding a dumbbell in each hand above your face, palms facing and with a slight bend in your elbows. Working out with weights not only increases muscle strength and tone, but gives your metabolism a boost as well! Dumbbells should sit at the core of your weights-based strength workout. You’ll need a medium weight and 35 minutes (that includes warm up and cool down). rest between sets. With minor tweaks and subtle changes to your exercise form, you can be sure to finish your chest training on a high note... Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Shoulders and Legs At Home. 30-minute Shoulder Workout: How it works. Exercises can be done bi- or unilaterally. One of the best features of dumbbells is that they are portable and versatile which makes them the perfect option for home-based workouts. Get Tone and Tighten to your inbox by subscribing using the red bar above! For those of you who are new to training and Muscle & Strength (welcome! Letting your arms hang down holding the dumbbells in front of you, pull the weight up towards your stomach area. 3 Key Features of the Dumbbell Workout Plan January 13, 2016. ... Easy to perform supersets and dropsets. I have to portray a fit lifestyle on demand. The DumbBar Superset Workout Program There are supersets for every major muscle group and they all involve two pieces of equipment, a barbell and dumbbells. You determine the intensity by how heavy you go with your dumbbells. Workout A. Dumbbell Squats, or Goblet Squats, or Split Squats, or Lunges (choose one) 3 sets of 8-10 reps. 2 minutes rest between sets. Then, you’ll superset a triceps extended set with a biceps extended, again three times, and so on. Olympia. This article will provide a 4-week dumbbell workout plan that can be performed at home to effectively develop full-body strength and size. I have had to develop an at home workout to fit into my super busy lifestyle that delivers. Total-Body At-Home Strength Workout. Hers Nutrition Coffee Linked to Lower Body Fat in Women. Don’t think you can get an effective workout using just a couple of dumbbells? This will be a relatively quick workout; you should be done in about 20 minutes. If you’d like an entire routine with dumbbells that you can do at home, be sure to read my post: Muscle Building Workout at Home with Dumbbells. This 30 minute dumbbell high intensity interval training workout supersets strength training and cardio exercises back-to-back in 40, 30, and 20 second intervals. Olympia. 1. ), supersets are two exercises performed in a row without taking a rest until you’ve completed the second exercise. So grab a few DBs and get to work. And I have the perfect workout you can do at home with just a pair of dumbbells. They’ve dubbed it the “leave no muscle group behind” workout. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. Olympia; Buy Tickets; IFBB 2020 Olympia Winners. Pro Tips Breathing Tips From Halle Berry's Trainer. It’s all about making your muscles work harder. Notes: This was barbell squats in the original routine, so in this workout, we’re simply replacing it with a dumbbell squat … ». Get ready to sweat! It is expressed in seconds and begins with the negative (lowering) portion of an exercise, then the midpoint (stretch) portion, then the positive (lifting) portion, and if there is a forth number used it will be the peak contraction (squeeze) portion. So grab a few DBs and get to work. Do your right-arm reps first, then follow with your left-arm reps. Do your right-arm reps first, then follow with your left-arm reps. Maybe you work out at home and have a limited amount of equipment. At this point, contract your back muscles and slowly release the weight back to the starting point. If you love this single dumbbell hiit workout, I have a bunch of other HIIT Superset classes available to Patreon members. This routine earned the actor the body of a Greek god. All the traveling I do for modeling, acting, representing Bodybuilding.com and fitness products across the nation creates a tight schedule for me. With the right plan and the right discipline, you can get seriously shredded in just 28 days. Here's how to tone your arms, chest, shoulders and legs at home. Maybe you work out at home and have a limited amount of equipment. Powered by WordPress, Looking for more awesome workouts like this one? In this 30-minute dumbbell workout to build your shoulders, we’ll hammer through four circuits of these seven moves. I’m also going to take you through 2 specific methods for that. IFBB Stars Visit the Muscle & Fitness Booth. Thanks to an array of highly effective, targeted moves that can be performed pretty much anywhere, DBs offer a host of exceptional ways to strengthen and build most every muscle throughout your body. Chest superset. Here you need to press both dumbbells at the same time up to the ceiling so they touch in the middle then control them back down. Copyright 2021 JW Media, LLC, parent company of Muscle & Fitness. So, that’s a simple superset workout for fat loss. At Home Total Body Superset Dumbbell Workout. Again, using day 1 as an example, you’ll superset an extended set of dumbbell chest presses with an extended set of cable chest moves, doing that three times. The only thing you need to bring is the intensity. A lower body exercise paired with a pushup variation. … Lower them to the sides, then bring them back to … All rights reserved. The result, an efficient muscle building superset workout. In this post, you’re going to get a shoulder routine you can do at home with just a pair of light dumbbells.. You will be doing ultra-high reps, doing a total of 300 reps for shoulders. For each set, pick a weight that’s approximately your 5-rep max (except on calves), and take each set within the set to failure. With that in mind, we’ve created the ultimate dumbbell only workout to target your upper body. Your information has been successfully processed! In addition to their convenience of use, some other advantages of training with dumbbells include: With that in mind, we’ve created the ultimate dumbbell only workout to target your upper body. The chest press involves lying on your back with a dumbbell in each hand. Your email address will not be published. Superset Workout: 30-Minute Dumbbell HIIT. These fit Women we 're crushing on for inspiration, workout ideas, and so on recipes. About 20 minutes What are macros and how should i count them up towards your stomach area without! Fitness Tips, advice, and so on home to effectively develop strength! Strength and tone, but gives your metabolism a boost as well home have. Your inbox by subscribing using the red bar above do your right-arm reps first, then with..., creating both strength and stability few dumbbells dumbbells should sit at joint., again three times, and offers From our partners press involves lying on your back muscles and slowly the. 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