Dumbbell exercises and routines are relatively easy to learn because of the dumbbells' balanced weight. You can perform full-body exercises with two dumbbells, one dumbbell or with alternating arms where each arm moves in opposite directions. Weight training with dumbbells can help you increase muscle definition, muscular strength and endurance and reduce body fat.
Circuit Training
In circuit training, you perform four to 10 exercises that train different movement patterns with no rest between exercises, according to Juan Carlos Santana, director of the Institute of Human Performance. This method burns more calories than performing each exercise individually and saves you time in your workouts. For example, perform each exercise for 30 seconds without rest between sets: dumbbell chest press, standing dumbbell rows, dumbbells squats and standing medicine ball rotation. You can combine dumbbell exercises with other types of training methods.
Lift Matrix
The lift matrix is performing the shoulder press by moving your body in different directions with one or two dumbbells. Stand with your legs about shoulder-width apart and hold a 25-pound dumbbell in each hand over your shoulders with your elbows close to your body. Exhale and press the dumbbells over your head without moving your body. Lower them to your shoulders and perform five reps.
In the next six reps, press the dumbbells over your head and turn your torso to your right at the same time. Pivot your left hip joint and foot together as you turn. Reverse the movement and repeat the lift on the opposite side. Rest for one minute after this set.
In the next set, perform the same exercises with one dumbbell only for five to six reps per side.
Lower Body Matrix
The lower body matrix trains three fundamental movement patterns in your lower body that is common in most field and court sports, such as basketball and football, says Vern Gambetta, author of "Athletic Development." Stand with your legs about shoulder-width apart and hold a 25-pound dumbbell in each hand in the same position as the lift matrix. Squat down as low as you can while keeping your torso upright and your knees and feet pointing forward. Brace your abs and stand straight up without moving your spine. Perform this exercise for 10 seconds.
Then step forward with your right leg and lunge down until your left knee almost touches the ground. Brace your abs and push yourself back up to the standing position. Repeat the movement with your left foot forward. Alternate the lunge pattern for 10 seconds.
Drop your arms to your sides and stand in front of a platform that is between 2 to 3 feet high. Step up with your right foot on top of the platform and push your left foot off the ground to stand on the platform. Raise your left knee up to your ribs and hold this position for one second. Lower the left leg down to the ground first and then lower the right leg down. Repeat the movement with your left foot on top of the platform. Alternate the step-up pattern for 10 seconds.
Expert Insight
When you do single arm exercises with weights, physical therapist Gray Cook, author of "Athletic Body in Balance," recommends you perform one extra set on the side that feels weaker and less coordinated. Continue to use this method in every training session until both sides feel even. For example, if the left side of your body feels weaker than your right side during the lift matrix, perform an extra set on your left side.
References
- "Essence of Program Design"; Juan Carlos Santana; 2004
- "Athletic Development"; Vern Gambetta; 2006
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