The Best Full Body Dumbbell Workout

The Best Full Body Dumbbell Workout
The Best Full Body Dumbbell Workout

Here is the best full body dumbbell workout you’ve ever heard of! It will make you burn the extra fat and build up strenght fast!

Dumbbells can offer you a lot more versatility than barbells and allow you to train just one side of the body at a time. This is very good if you’ve developed any kind of stength imbalances. You can choose them whenever you get tired of barbells. Perform the following routine if you want to stimulate more muscle fibers and to burn fat very fast.

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Is very important to keep in mind where are you in terms of expericence level when you choose your weights, breaks and reps. Make sure you push yourself, but stay safe at the same time! I recommend you to perform this circuit at least 3 times. You can do 8, 10 or 12 reps of each exercise, depending on how you feel.

STRAIGHT-LEG DEADLIFT: Using an overhand grip (palms facing down), hold the dumbbells in front of your thighs. Keep the feet hip-width apart. Your torso should be straight and the knees slightly bent. As you inhale, lower your torso until it’s almost parallel to the floor and feel the stretch on the hamstrings. As you exhale bring your torso up straight again by extending the hips.

deadlift
foto source: muscleandfitnesstips.org

FLOOR PRESS: Lie on your back holding the dumbbells in your hands. Your triceps should rest on the floor and your elbows should be positioned close to your sides. The wrists have to be facing each other. You can bend your knees if you feel so. Now press the weights straight up.

floor press
foto source: nordenergi.org

THRUSTERS: Keep your feet shoulder-width apart and hold a pair of dumbbells next to your shoulders. Squat and as you approach the top position, press them overhead. Lower them back down to your shoulders. When pressing overhead focus on your core and squeeze your glutes to protect your lower back.

thruster
foto source: nordenergi.org

RENEGADE ROW: Hold a dumbbell in each hand and get into push-up position. Keep your feet wide. Carefully shift your weight to your left side and row the right-hand dumbbell to your side. Repeat on the opposite side.

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renegade row
foto source: ativo.com

BENT-OVER ROW: Hold the dumbbells with your palms facing down. Bend your knees slightly and bring your torso forward until it’s almost parallel to the floor. Keep your torso stationary, breathe out and lift the dumbbells to the sides of your torso. Hold for a short pause and then inhale and slowly lower the dumbbells.

Two_Armed_Bent_Over_Row
foto source: workoutlabs.com

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