Dumbbell Workout Routine
Dumbbell Workout RoutineBy Mike Westerdal, Author of Dumbbell Routines & Exercises
Dumbbells are the most versatile exercise equipment ever invented. They are perfect for everyone and ideal for those who want to work out at home.
Even with lighter weights, dumbbell workouts can tone and sculpt your muscles and when you combine them with cardio they boost your body's fat-burning capacity.
You will need to get a set of dumbbells to get started with a dumbbell workout routine. For the first few weeks stick with lighter weights so you don't run the risk of injuring yourself.
Let's start by taking a closer look at some dumbbell conditioning exercises that you can do indoors year-round.
Make sure you have enough clear space around you (and above as well) so that you can safely perform the exercises without hitting anything.
Dumbbell Workout Routine:
- Single Dumbbell Squat: hold a dumbbell with both hands, holding it roughly 8 inches in front of your chest. With your feet shoulder-width apart, keep your back straight and slowly bend at the knees until your thighs are parallel to the floor. Then, hold for 1 to 2 seconds and return to the starting position. Do 10 to 12 reps, rest for a moment and then repeat again.
- Side Shoulder Raise: stand and hold the dumbbells at your sides with your palms facing in.
With your elbows slightly bent, raise your arms out and up, bringing the dumbbells up to about ear height. Then, slowly return to the starting position and repeat. You can also do front raises - with your palms facing toward you, keep your arm more or less straight and bring the dumbbell up and out in front of you up to about ear height.
- Overhead Press: hold the dumbbells with your palms facing forward. Bring the dumbbells up to about ear height (upper arms should be parallel to the floor). Raise the dumbbells up over your head until they just about touch - then, pause and return to the starting position and repeat.
- Bicep Curls: hold the dumbbells at your side with palms facing forward and keeping your elbows near your side, curl your arm up until the dumbbell just about touches your shoulder.
Hold for 1 to 2 seconds, return to the starting position and repeat. You can do one arm at a time or both together.
Once you master these basic movements, you can start doing these exercises while walking in place. Start easy but try and get to where you can lift your legs high enough so that your thigh is parallel to the floor. You need to get your heart rate up to achieve maximum benefit (more on this on our heart rate fat burning page
Now let's discuss a few ways that you can incorporate dumbbells into outdoor activities such as walking.
Dumbbell Workout Routine - Outdoor Variations
- Jumping Jacks with Overhead Dumbbell Press: Start by standing with your feet 6 to 8 inches apart, holding a dumbbell in each hand and bending your elbows upright (upper arms parallel to the floor) holding the dumbbells about ear height.
Then, jump up spreading your feet out (like doing a jumping jack) and as you do this, lift the dumbbells over your head. Jump back to the starting position and as you do, return the dumbbells to the starting position. Repeat this 20 to 30 times.
- Walking with Dumbbells: walking is an excellent, low-impact way to get or stay fit. It can be made even better if you add some lightweight dumbbells. Kickstart your metabolism by doing bicep curls, overhead presses or front raises while walking.
- Walking Dumbbell Lunges: Find a place where you can walk about 20 feet. Then, holding a dumbbell in each hand (arms at your sides) put one foot forward as far as you comfortably can, then lower your body until the knee of your rear leg almost touches the ground and your front thigh is almost parallel to the floor. Then, keeping your torso upright, lunge forward with the other leg. Repeat this process, alternating lunges 10 times.
What I have presented here are just a very few of the many ways to incorporate dumbbells into a workout. Be sure to take things slowly at first and gradually build up your strength and skill and make sure you've got the form right.
Starting too aggressively may result in injury and can really make it difficult to stick with your program. Try to build up to the point where you can do at least 30 minutes of moderate to vigorous exercise 3 to 5 times a week.
About the Author
Mike Westerdal is the author of the first and original Dumbbell Routines & Exercises eBook.
Mike's dumbbell workout routines will help you gain more muscle, lose weight or just get you in better physical shape WITHOUT the hassles and expenses of health clubs.
Get instant access to his illustrated, PDF ebook that shows you the routines you need to get in better shape in 90 Days or less - or your money back!
For more information on this popular book visit www.dumbbell-exercise.com
From "Dumbbell Workout Routine" to main page about "Senior Workouts"