You can easily set up a full body circuit workout at home using just a pair of dumbbells. Here is a sample workout:
- Dumbbell Bulgarian Split Squats
- Dumbbell Shoulder Press
- Dumbbell Step Up
- Dumbbell Chest Press
- Dumbbell Rows
- Dumbbell Lunges
- Dumbbell Swings
- Dumbbell Shrugs
- Dumbbell Incline Chest Press
- Dumbbell Squats
You are to perform 10 repetitions of each exercise. Go through the workout as a circuit, meaning that you rest as little as possible between each movement. Rest for 1-2 minutes after the circuit, then repeat the workout 1-2 more times.
This is actually the 10×10 Dumbbell Circuit developed by Craig Ballantyne. Here’s a video demonstrating all the movements:
Here are some tips on performing each movement:
Bulgarian Split Squats
The key to this movement is obviously balance. If you are unable to perform this movement properly, you can do split squats. A split squat is where you place one foot in front of the other, and perform a squat from this position.
Shoulder Press
I like to use the window rule. When most people press the dumbbells over their body, they tend to bend backwards. This places pressure on the spine and can lead to injury. To keep your back straight while pressing upwards, thrust your head forward slightly. Pretend that your arms form a “window” and you are looking out the window.
Step Up
You should start off with a low step and build yourself up to a higher one. Some people may not have the flexibility to perform regular step ups on a typical bench. You can use box filled with books.
Chest Press
If you do not have a bench at all, then you can perform these on the floor. Simply take the same position as you would on a bench and press forward. You can also perform this movement with one hand at a time for added difficulty.
Rows
If the two handed rows are too difficult for you, then you can perform them with one hand. You can also place one hand and one knee on top of a bench or chair for balance. What this does is reduce the tension placed on your core.
Lunges
At this point, your legs are probably tired. Lunges are extremely difficult, especially done after bulgarian splits squats and step ups. Beginners can lose the weights and perform basic bodyweight lunges instead.
Swings
The key to this movement is the hip snap. Do not engage your arms or shoulders in lifting the dumbbell. It’s all about the hips and thighs here. Try not too shoot for a high swing in the beginning.
Shrugs
You would normally use heavy weights with this movement. However, after shoulder presses and chest presses, your shoulders should be spent. If they are not and if 10 repetitions is too easy for you, you can perform more repetitions.
Incline Chest Press
A tough movement to perform if you don’t have a bench. The only substitution I can think of is to perform decline pushups. Decline pushups are where you place your feet on an elevated object and hands on the floor.
Squats
By now your feet are tired. Once again, you can lose the weights and perform bodyweight squats. However, because you will be resting for 1-2 minutes after this movement, I urge you to try and muscle through the weights.
This is a great full body workout developed by the workout genius, Craig Ballantyne. He has lots more intense workouts in his workout library. Click here to check out all his workouts.
[...] Intense Dumbbell Circuits уου саn Dο аt Home | At Home Intense ̷… [...]
[...] Intense Dumbbell Circuits you can Do at Home | At Home Intense Workouts [...]
[...] Intense Dumbbell Circuits you can Do at Home | At Home Intense Workouts [...]
[...] Intense Dumbbell Circuits уου саn Dο аt Home | At Home Intense ̷… [...]
[...] Intense Dumbbell Circuits уου саn Dο аt Home | At Home Intense ̷… [...]
[...] Intense Dumbbell Circuits уου саn Dο аt Home | At Home Intense ̷… [...]
[...] Intense Dumbbell Circuits you can Do at Home | At Home Intense Workouts [...]
[...] Intense Dumbbell Circuits you can Do at Home | At Home Intense Workouts [...]
[...] Intense Dumbbell Circuits уου саn Dο аt Home | At Home Intense ̷… [...]
[...] Intense Dumbbell Circuits уου саn Dο аt Home | At Home Intense ̷… [...]
[...] Intense Dumbbell Circuits уου саn Dο аt Home | At Home Intense ̷… [...]
[...] Intense Dumbbell Circuits you can Do at Home | At Home Intense Workouts [...]
[...] Intense Dumbbell Circuits уου саn Dο аt Home | At Home Intense ̷… [...]
[...] Intense Dumbbell Circuits you can Do at Home | At Home Intense Workouts [...]
[...] Intense Dumbbell Circuits уου саn Dο аt Home | At Home Intense ̷… [...]
[...] Intense Dumbbell Circuits you can Do at Home | At Home Intense Workouts [...]