Strength training is essential to the overall health and fitness of everyone, regardless of age. Don't have access to a gym? No problem. All you need is a few dumbbells at home to get an effective total body workout.
Adding dumbbell weights to your workout routine is a great way to increase the amount of calories you burn, increase your muscle tone, promote bone density and increase your metabolism. Even if you don't want to get fat, everyone should aim to increase their muscle mass density.
The structure of an AMRAP workout is simple. Perform "as many repetitions as possible" (AMRAP) in a given period of time. This way of exercising can be very motivating because you are racing against the clock.
Lunge and Curved Row
This hybrid move primarily tones your glutes and hamstrings, as well as your upper back.
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| Source: gymguider |
How:
- Start standing with a dumbbell in each hand and your feet shoulder-width apart.
- With your left leg, take a big step forward and drop your butt so that your leg forms a 90-degree angle.
- While holding this position, lean your torso forward, then perform a row by squeezing your back muscles, pulling your duty blades together and moving your arms and elbows toward the ceiling.
- Repeat the same movement with your right leg and focus on reducing your weight through your heels as you exit the lunge.
- Focus on keeping your chest out and your shoulders back throughout the row movement.
- Perform 20 reps (1 lunge + 1 row = 1 rep).
Squat and shoulder press
The squat coupled with a shoulder press primarily strengthens your quads, hamstrings, glutes and shoulders.
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| Source: gymguider |
- Stand up with your feet shoulder-width apart and a dumbbell in each hand.
- Drop your buttocks into a squat, so that both legs are at a 90-degree angle.
- Push your weight through your heels to propel your body upward.
- Be sure to keep your knees in line with your feet and don't let them sink inward. Don't let your toes go past the forward bend of your knees.
- As you come out of your squat, press both dumbbells over your head, straightening your elbows at the top.
- Focus on keeping your chest up, core tight and hips forward throughout the squat movement.
- Move to the next repetition immediately after performing the shoulder press.
- Perform 20 reps (1 squat + 1 press = 1 rep).
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| Source: gymguider |
- Start standing with your feet placed wider than shoulder width apart, with your toes pointing outward at a 45-degree angle.
- Let your arms hang between your legs, with your dumbbells in hand.
- Drop your buttocks and perform a squat, keeping your feet facing out.
- Focus on keeping your knees pressed outward as you exit the squat. This isolates your outer thighs and prevents knee pain.
- As you come up, pull the dumbbells up to chest level with your elbows out, and about shoulder level.
- Make sure to keep your torso straight, not bent.
- Perform 20 reps (1 sumo squats + 1 vertical row = 1 rep).
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- Begin by lying flat on your back with your feet flat on the floor, knees bent, holding the dumbbells in each hand next to your chest.
- Sit up, straighten your torso and push the dumbbells over your head as a combined movement.
- Resist the urge to let the momentum push your body off the floor.
- Control your body as you come back down by tightening your abdominal muscles and keeping them engaged.
- Perform 20 reps.
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| Source: gymguider |
- Begin lying flat on your back with your legs bent and your feet flat on the floor, holding a dumbbell in each hand to your right, next to your chest.
- Reduce your weight through your heels and raise your hips so they are in line with your shoulders and knees.
- At the same time, push the dumbbells up directly over your chest.
- Bring your hips and dumbbells to the floor simultaneously.
- You can further isolate your quads by reducing your weight through your toes.
- Perform 20 reps (1 glute bridge + 1 chest press = 1 rep).
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