minsta

I’m a Personal Trainer: This 5-move workout builds full-body strength and muscle with just a set of dumbbells.

Pabio November 13, 2024

Five exercises and a set of dumbbells are enough to build endurance, strengthen muscles and improve cardio fitness in the gym or at home on your exercise mat.

When training at home, I like to use a set of best adjustable dumbbells simply because I can lift heavier weights for lower body exercises than for upper body. That said, if you have access to multiple weights, I recommend hex dumbbells for floor movements.

Effective and efficient, these full-body exercises accelerate sweating in a short time and you don’t need to lift heavy to benefit from them. Follow the routine below and discover some of the benefits of barbell workouts.

What is the 5 Move Full Body Dumbbell Workout?

How long you work is up to you. You can set a time limit of 20 minutes if you prefer a challenge or just work on the repetitions until you’re done.

The training:

10-12-14-16-18-20

Start with 10 reps of all five exercises, then in round 2, perform 12 reps of each exercise (and so on) until finishing with 20 reps per movement.

1. Bear Squats

Bear squats hit the shoulders, chest, core, arms, hips, quads, hamstrings, and calf muscles while imitating a horizontal squat. Keep your butt low and practice sending your weight toward your heels, which will also help develop lower body joint mobility.

Start in tabletop position with toes curled and your core engaged
Raise your knees about an inch off the floor
Keep your back flat, then push your hips toward your heels while keeping your knees close to the floor.
Pause, then move forward to return to your starting position.

2. Thrusters

THE thruster is a solid compound exercise For functional trainingcombining a squatter And overhead press to develop strength and power.

Start with your feet hip or shoulder width apart.
Place your dumbbells on your shoulders with your elbows facing forward
Prepare your heart
Squat down until your thighs are parallel to the floor. Keep your spine neutral and your chest forward
Keep weight from midfoot to heel
Raise to a standing stand, extend your hips and press your dumbbells overhead.
Swing your head through your arms and lock your elbows, keeping your biceps close to your ears.
Bend your knees and elbows, bring your weights back to your shoulders, and go straight to your next rep.

3. Devil’s Press

Strength and Conditioning devil’s press The exercise targets the muscles of the back, chest, arms, shoulders, core, glutes and legs by combining a burpee And to tear out while adopting the lively hips used in kettlebell swings to engage the hips, core and glutes.

Stand with your feet shoulder-width apart with dumbbells in front of you on the floor.
Engage your core, grab both dumbbells using a neutral grip, and jump to a high plank.
Lower your body to the floor between the dumbbells like a burpee
Push up, then jump both feet right next to the dumbbells
Lift your chest, lower both shoulders and keep your back flat.
Hinge at your hips and swing both dumbbells between your legs like a kettlebell swing
Drive your hips forward, extend your legs, and push the dumbbells up while bending both elbows.
Lock both arms at the top
Reverse these steps to return to the starting position on the floor.

4. The squat cleans

Focus on shrugging your shoulders during the clean and avoid taking a break between the clean and the squat. Upper and lower body are engaged during the explosion squat and clean lift, making it a full-body workout that requires a lot of work from your body.

Stand with your feet hip or shoulder width apart, holding a dumbbell in each hand.
Strengthen your body and tighten your glutes, shoulders and hips.
Squat down and keep your heels planted and your chest lifted as you touch one head of each dumbbell to the floor just outside your feet.
Maintain a flat back and make sure your shoulders overhang the weights
Explosively clean dumbbells in the front rack position, slightly raising your elbows. When your dumbbells reach mid-thigh, quickly extend your hips and knees and pull your body under the dumbbells.
Grab the weights in a full squat, pause at the bottom, then raise to a standing position while keeping the dumbbells tight across your shoulders.

5. Board crossings

Passage of boards, board drag — whatever you call it, this basic exercise works muscles from head to toe as you hold a plank while dragging a weight from side to side. It tests core strength, balance and stability while working your upper and lower body through stabilization.

Start in a high plank and engage your abs, glutes, quads and shoulders.
Place your dumbbell on the left side of your body, behind your hand
Grasp the weight with your right hand, then lift or slide it toward your right side and place it behind your right wrist.
Place your right hand down, then repeat with your left hand
Continue to shift the weight from side to side
Keep your shoulders overlapped over your wrists and avoid letting your hips rise, fall, or twist from side to side.

Tips for trainers

Explosive full-body exercises like squat cleans and thrusters recruit your fast contraction muscle fibers and helps build power, giving your metabolism a boost for a limited time afterwards, especially when combined with strength training and cardio. Besides plank and bear squat exercises, each movement requires a quick, powerful movement, so remember to find a consistent rhythm that keeps you moving without quickly tiring out.

Try performing the first two rounds for uninterrupted reps. During the remaining rounds, try to complete the repetitions in two or three sets maximum. If you need to split reps up more, opt for lighter weights instead.

If you are pregnant or postnatal, suffering from joint pain or working with an injury, start by clearing your exercise programs with a qualified doctor or personal trainer.

Mondor Festival

Mondor Festival

I’m a Personal Trainer: This 5-move workout builds full-body strength and muscle with just a set of dumbbells.

Pabio

BBC Learning English – 6 minutes of English / Can you trust ancestry DNA kits?

How the women of Jomvu dared to enter the male-dominated world of mud crab aquaculture

Toronto Blue Jays connected to Alex Bregman and several top free agents by ESPN Insider

Prime Minister of Canada Trudeau übersteht drittes Misstrauensvotum

I’m a Personal Trainer: This 5-move workout builds full-body strength and muscle with just a set of dumbbells.

Pabio

You Might Also Like

BBC Learning English – 6 minutes of English / Can you trust ancestry DNA kits?

How the women of Jomvu dared to enter the male-dominated world of mud crab aquaculture

Toronto Blue Jays connected to Alex Bregman and several top free agents by ESPN Insider

Prime Minister of Canada Trudeau übersteht drittes Misstrauensvotum