You can take your workout to a new level when you perform your normal exercises with dumbbells. Working out with dumbbells adds extra resistance, which advances the level of difficulty for any exercise. Start out easy and gradually increase the number of repetitions for each exercise. Mix up your routine with other exercises and equipment to maintain interest.
Shoulders and Chest
This exercise centers on lifting your chest muscles and strengthening your shoulder muscles. Lie in a supine position on a mat or a flat exercise bench with your knees bent and heels 6 inches from your butt on the bench or mat. Grasp a dumbbell in each hand and extend your arms upward until your elbows are slightly bent. Align your hands over your shoulders and turn the palms of your hands to face each other. Keep your chin perpendicular with the floor, tighten your abs and lower your slightly bent arms to the floor and back up to the vertical position. Perform this exercise 15 times.
Arms and Abs
Firming your arm and abdominal muscles is at the heart of this exercise. Sit erect on a stability ball with your chin parallel to the floor and feet shoulder-width apart and flat on the floor. Grasp the handle of a dumbbell with both hands and hold it in front of you at chest-level in the vertical position. Tighten your abs, extend your arms and raise the dumbbell over your head. Bend your elbows and lower your arms until your forearms are parallel to the floor. Perform this exercise 15 times.
Back
The focus of this exercise is strengthening your back muscles. Stand erect with your feet hip-width apart and a dumbbell in each hand. Lean forward and allow your extended arms to hang down with the palms of your hands facing inward. At the same time, raise your extended, left leg back and up until your upper body and left leg are in a straight line and perpendicular to your right leg. Bend your right elbow raising your hand to your side. Lower your hand to the floor and return your body to the erect position. Perform this exercise eight times. Switch arms and legs and repeat the exercise.
Butt and Legs
This exercise works the butt and front thigh muscles. Stand straight with your chin level, feet hip-width apart and arms extended at your sides. Grasp a dumbbell in each hand and turn your hands toward your body, palms inward. Step with your right foot onto a high step or stool while maintaining a straight back. Push with your left leg to lift your body upward, and place your left beside your right foot. Shift your weight to your right foot, and lean forward slightly as you step your left foot down to the start position. Shift your weight to your left foot, lower your right foot to the floor and place it next to your left. Perform this exercise 10 times, leading with your right foot. Switch legs and repeat the exercise.
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