Top 7 Dumbbell Workouts for Home Training

 

Introduction

It is noted that home training has gained much popularity in the recent past since people prefer exercising in the comfort of their own homes. Sit-ups can also be performed while holding a dumbbell, while a set of dumbbells allows you to achieve a complete, effective, safe, and convenient workout. In this article you will learn about the 7 best of dumbbell workouts that are highly recommended in order to gain a good balance as well as effectiveness of your home workout routines.

1. Full Body Dumbbell Exercise Blitz

The dumbbell full body circuit workout is an intense workout program with low time expenditure which has the circulation of movements that take all the major muscles into consideration. This workout is comprised of 5 – 7 exercises done in total, with break time lasting from 30 seconds to a minute between sets.

Here's a sample circuit:

1. Dumbbell bench press: 12 reps

2. Dumbbell bent-over row: 12 reps

3. Dumbbell squat: 12 reps

4. Dumbbell bicep curl: 12 reps

5. Dumbbell shoulder press: 12 reps

6. Dumbbell lunges: 12 reps per leg

Do this circuit 2 to 4 times through with a 1 to 2 minute break between the rounds. Depending on your fitness level, just use the appropriate weight of your dumbbells.

2. List of Dumbbell Strength Training Routine

This video is a dumbbell strength training and all of the exercises involved are compound movements to ensure overall development of strength. This kind of workout should be done 2 to  3 times a week with 48 hours in between workouts to avoid straining muscle.

Sample routine:

1. Dumbbell deadlift: 3 sets of 8-10 reps

2. Dumbbell squat: 3 sets of 8-10 reps

3. Dumbbell bench press: 3 sets of 8-10 reps

4. Dumbbell row: 3 sets of 8-10 reps

5. Dumbbell overhead press: 3 sets of 8-10 reps

It is advised to add more weight to the dumbbells in every 2-3 weeks, so that you are going to achieve the set number of reiterations in the correct style.

3. Dumbbell HIIT Workout

HIIT is an excellent fitness regimen that can burn fat and strengthen your heart muscle in the process. This dumbbell HIIT workout is made up of exercises done in circuit, and with only minimal time spent in transition or resting to give a person’s desired outcome within the shortest time possible.

Sample workout:

1. Dumbbell squats: 30 seconds

2. Dumbbell lunges: 30 seconds

3. Dumbbell burpees: 30 seconds

4. Dumbbell push-ups: 30 seconds

5. Dumbbell plank: 30 seconds

6. Rest: 30 seconds

Do as many sets as you can or until the time is up; to make the exercises easier or harder, change the number of repetitions and/or the time of each exercise 3-5 times through the entire circuit.

4. Dumbbell Functional Workout

Functional workouts are workouts that help people modify their normal patterns of movement in a way that enables them to have functional strength. These exercises focus on parts of your body that are useful in performing simple movements like picking objects, climbing up and down the stairs and lifting a bag of groceries.

Sample routine:

1. Dumbbell farmer's walk: 3 sets of 30-60 seconds

2. Dumbbell single-leg deadlift: 3 sets of 8-12 reps per leg

3. Dumbbell step-up: 3 sets of 8-12 reps per leg

4. Dumbbell rotational row: 3 sets of 8-12 reps per arm

5. Dumbbell reverse lunge: 3 sets of 8-12 reps per leg

This workout is best done 2 to 3 days per week, with a 48 hour rest in between.

5. Dumbbell Beginner's Workout

A beginner’s workout is useful if you’ve never pumped your muscles before or are practicing home workouts for the first time for some reason.

Sample routine:

1. Dumbbell squat to stand: 2 sets of 8-10 reps

2. Dumbbell bicep curl: 2 sets of 8-10 reps

3. Dumbbell lateral raise: 2 sets of 8-10 reps

4. Dumbbell single-leg deadlift: 2 sets of 8-10 reps per leg

5. Dumbbell chest press: 2 sets of 8-10 reps

It is recommended that you do this workout 2-3 days a week and adding sets and reps every 2-3 weeks. Also, always ensure that while training you’re paying a lot of attention when you’re training the form or way in which you train, it can be counterproductive in terms of the muscles that you build, and the number of injuries that you get.

6. Dumbbell Yoga Workout

Therefore yoga is a good method to practice in order to make us more flexible, stable and ensure our health remains fit. It is therefore easy to improve the effectiveness of a yoga exercise by simply adding dumbbells into it and thus improve the strength.

Sample yoga sequence:

1. Dumbbell warrior pose: Hold for 30 seconds per side

2. Dumbbell downward-facing dog: Hold for 30 seconds

3. Dumbbell plank: Hold for 30 seconds

4. Dumbbell chaturanga: 3 reps

5. Dumbbell upward-facing dog: Hold for 30 seconds

6. Dumbbell tree pose: Hold for 30 seconds per side

Finish performing this sequence 1-2 times a week and do not forget about the power of effective deep breathing and mindfulness while doing yoga.

7. Dumbbell Pilates Workout

Pilates is one of the most sought after fitness regimes designed to improve flexibility as well as core muscles and more. Bowling describes that by incorporating the dumbbells into the Pilates training one is able to increase the intensity of the exercises and work with muscles in different manner.

Sample Pilates sequence:

1. Dumbbell single-leg stretch: 8 reps per leg

2. Dumbbell roll-up: 8 reps

3. Dumbbell teaser: 8 reps

4. Dumbbell swimming: 8 reps

5. Dumbbell side plank with dumbbell tap: 8 reps per side

Exercise 4-6sets 8-12 reps of this workout one to two times a week be conscious of your posture and form during the execution of each exercise.

Conclusion

These 7 dumbbell workouts can be safely incorporated into a home based training plan for the development of a complete and comprehensive fitness routine which incorporates routines for all major muscle groups and provides complete flexibility to meet the needs and requirements of any fitness enthusiast. As a rule, do not stick to the set workouts too strictly, that could be changed and adapted in the further, according to your changing fitness needs and preferences. If you want to prevent getting injuries while exercising and to achieve the best results, simply warm up, drink enough water and practice good form. Happy training!