Dumbbells are helpful for improving strength across different age groups, genders and fitness levels. They allow for a wide range of movement patterns, which makes total-body conditioning easy to perform anywhere. Choosing just five simple exercises, you can perform an effective total body conditioning routine in under 45 minutes. Before beginning this dumbbell full body routine, warm up with five minutes of light jogging. Always talk to your doctor before beginning a new exercise program.
Squat to Press
The squat-to-press exercise works the muscles in your legs and shoulders. Grab the dumbbells, one in each hand, and position them near your shoulders with your elbows bent. Place your feet shoulder-width apart, and squat downward by bending your knees, as you are sitting in a chair.
Push through your legs until you are standing straight up. Push your arms upward to the ceiling by extending your arms. Bend your arms and allow the weight to go back near your shoulders. Perform 20 repetitions and then rest for 30 seconds. Repeat four more times.
Chest Press
The chest press with dumbbells works your chest and requires you to have a flat bench. Hold a dumbbells in each hand, and lie with your back flat on the bench. Keep your arms straight and above you. Lower the weight toward your chest by bending at your elbows until your upper arm is parallel to the floor. Contract your chest muscles and extend your arms back out. Repeat this movement 20 times and then rest for 30 seconds. Perform three more sets with the same rest between each set.
Bicep Curl
The bicep curl targets your biceps, located on the front of your arms. With one dumbbell in each hand, stand straight up and allow your arms to naturally hang to the sides of your body. Lift the dumbbells toward your shoulders by bending only at your elbows. Get the weights near your shoulders, and lower them back to the floor. Continue raising and lowering the weights for 20 repetitions. Set the weights down, rest for 30 seconds, and complete a total of four sets.
Tricep Kickback
Tricep kickbacks work the muscles in the back of your arms, the triceps. Hold one dumbbell in your left hand, and place your right hand on a bench or chair by leaning over at your waist. Lift your left elbow up until it is next to your ribs. Form a 90-degree angle at your left elbow to assume the starting arm position.
Try to straighten your arm out until your forearm is parallel to the floor. Return to elbow joint to the 90-degree angle and then repeat. Do 20 on one side and then repeat the exercise with the right arm. Don't use rest between each arm; simply switch back and forth until you have completed four sets of 20 on each arm.
Bent-Over Row
The bent-over row works the muscles of your back. Hold one dumbbell in each hand and bend over at your waist, keeping your back straight. Let your arms hang toward the floor. Pull your hands toward your body by bending your elbows until the dumbbells touch your chest. Lower them back toward the floor. Perform 20 in a row and then take 30 seconds of rest. Do three more sets.
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