Dumbbells are one of the easiest pieces of equipment to grab and relocate in a busy gym. Save this workout for those days when you want to find a quiet spot off in the corner with a pair of dumbbells.
Complete 8-10 reps of each exercise for 2-4 sets. You can complete all sets and move on to the next exercise or you can complete it in a circuit format if you’re short on time!
Dumbbell Front Squat
Taking a dumbbell in each hand bring them up to your shoulders while keeping your elbows high. Reach your hips backwards like you are reaching your butt back towards an imaginary chair behind you. Keep your weight evenly distributed throughout your feet. Aim to get your thighs parallel with the floor or a 90 degree bend at the knee (not everyone will be able to get this initially and that’s okay, if you don’t have it yet just ensure you are focusing on range of motion when you practice your squatting movements). Ensure that you keep your chest high as you drop down into position. At the bottom of the movement, drive through your feet evenly and stand back up to your start position.
Dumbbell Single Arm Row
Anchor the band securely to something study. Take the band in one hand while seated on the floor or on a bench with your knees slightly bent. Pull your elbow straight back along your side pulling the band towards your belly button. Squeeze your shoulder blades together at the end range of motion. Return to the start position in a controlled manner
Dumbbell Kickstand Romanian Deadlift
Take a dumbbell in each hand to the front of your body. Step back with one foot slightly creating a kickstand. Stand tall with a slight bend in the knee of the leg that’s forward with all your weight over your front leg. Drive your hips backwards keeping your leg relatively straight. Keep your spine neutral as you push your hips backwards and avoid rounding the spine or in the shoulders. The bottom range of motion will vary for everyone, but most people will want to stop just below their knees (if you have perfect form and want to go further go for it). At the bottom of the movement squeeze the glutes and drive the hips forward to stand back up and return to the start position.
Dumbbell Chest Press
Lying on a bench or the floor, take a dumbbell in each hand. Bend at the elbow keeping your elbows closer to the body and avoid flaring them to the side (they don’t need to be glued to your side, just avoid having chicken wings straight out to the side). Ensure that you lower the dumbbells at the same pace keeping your hands together. At the bottom of the movement push the dumbbells away from your chest to the start position with full extension of the elbows (you don’t need to lock your elbows out at the top).
Dumbbell Reverse Lunge
Taking a dumbbell in each hand begin with your feet together side-by-side. Step one foot back behind you and bend both your front and your back knee lower into the lunge. Your goal is to achieve a 90 degree angle at both your front and your back knee. At the bottom of the movement drive through both feet (front and back) and return to the standing position. Alternate legs completing the desired number of reps on both legs.
Dumbbell Lateral Lunge
Begin by taking a single dumbbell to your chest with your feet together. Step out to the side with one foot driving your hips backwards as you bend your knee. The opposite leg should stay straight. Keep your core active and your chest proud. Drive through the outside foot (the foot you stepped with) and return your feet together. Repeat on the opposite side.
Dumbbell Glute Bridge
Begin by laying on your back on the floor with a dumbbell positioned on your hips. If the dumbbell is causing pain on your hips try placing a mat between the dumbbell and your hips to provide a bit of cushioning. Begin the movement by lifting your hips towards the sky keeping your core active and driving through evenly through your feet. Your core and glutes should be active through the movement and you should feel a glute squeeze at the top of the movement. Ensure that you fully extend through the hips, but avoid arching in the low back when you do this. At the end range of motion return in a controlled manner to the floor.
Dumbbell Hammer Curl
Take a dumbbell in each hand and engage your core before you start the movement. With your palms facing inwards or each other bend at the elbow and curl the dumbbells up towards your collar bone. At the top of the movement, return to the start position in a controlled manner.
Don’t forget to follow along on Instagram for video demos @ashleepedlowcoaching!
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