Weight loss occurs when you burn more calories than you consume. Thus, when you exercise with dumbbells or with any equipment or method, you should train your entire body rather than individual body parts alone, according to Rodney Corn, co-founder of PTA Global and contributing writer for the "IDEA Fitness Journal." Also, instead of doing one exercise one set at a time, perform a series of exercises without rest between exercises. This method is called circuit training, and it allows you to burn more calories in less time and improve muscular endurance.
One-Arm Squat Press
Hold a 20-lb. dumbbell in your left hand over your left shoulder with your elbow close to the center of your body. Stand with your legs about shoulder-width apart with your feet pointing forward. Squat down as low as you can with your torso upright. Do not lift your heels up or round your back. Shift your weight toward your left foot to maintain your center of gravity. Exhale and stand up, pressing the dumbbell over your head. Hold the position for one second, and lower it to your shoulder. Perform 8 to 10 reps per side for a total of 16 to 20 reps for two to three sets.
Lunge Row
Hold a 20-lb. dumbbell in each hand hanging by your sides, and stand with your feet together. Lunge forward with your left leg, and lean forward slightly at your waist. Your torso should be leaning forward at about 30 to 45 degrees from the standing position. Pull the dumbbells up toward your armpits, and squeeze your shoulder blades together as you hold the lunge position. Extend your arms toward the ground, and stand back up. Repeat the pattern on the opposite leg. Perform 10 to 16 reps for two to three sets, alternating your legs with each rep.
Alternating Curl and Press with Rotation
Stand with your legs about shoulder-width apart, and hold a 20-lb. dumbbell in each hand. Curl both arms up and turn your torso to your right, pressing your left arm up above your head. Keep the right arm in the same position, and pivot your left hip and foot at the same time. Reverse the movement to the starting position. Repeat the movement on the opposite arm and direction. Perform 10 to 16 reps for two to three sets, alternating your arms and body rotation.
Expert Insight
Physical therapist Gray Cook recommends that you use a heavier weight if you can do the repetition range easily. Use a lighter weight if you cannot maintain your form or do the minimum number of reps.
References
- "IDEA Fitness Journal"; Creative Total-Body Workouts; Rodney Corn; February 2010
- "Athletic Body in Balance"; Gray Cook; 2003
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