The Best Workout Routine With Dumbbells

Working out with dumbbells can give you definition and sculpt your entire body. Effective dumbbell exercises will build lean muscle and blast calories all in a time-effecient routine. According to the Mayo Clinic, two to three strength training sessions a week lasting just 20 to 30 minutes are sufficient for most people to see results.

Dumbbell Lateral to Frontal Raises with Reverse Lunges

Reverse lunges are one of the best exercises to strengthen your gluteus maximus, hamstrings and quadriceps. Performing the lunge in reverse also takes some of the pressure off your knees and puts more focus on your muscles. The dumbbell lateral to frontal raise targets muscles throughout your shoulder and back. An added bonus for this exercise is that when you combine the reverse lunge with the dumbbell lateral to frontal raise your core will be used the entire time for stabilization. To start, engage your core and perform a reverse lunge. You will complete the dumbbell lateral to frontal raise when you are holding at the bottom of the exercise in the reverse lunge. You have the option to alternate between legs or finish desired repetitions on one side first and then switch legs. Finish eight to 15 repetitions total on each side. Perform two to three sets. The lower repetitions will focus more on building muscle mass and should be performed with a heavier weight. The higher repetitions will focus more on strengthening and toning lean muscles and will be performed with a slightly lighter amount of weight, according to ACSM.

Plank Dumbbell Row with Triceps Kickback

The plank dumbbell row with triceps kickback will work your entire core while targeting your back muscles and triceps. Start in pushup position, your right hand will stay on the floor and your left hand will hold a dumbbell. While engaging your abdominal muscle in this position bring your left hand up for a row and extend your elbow straight back for a triceps kickback. You will experience some natural rotation of your shoulders and hips as you row, but try to keep your body as still as possible so that you are sculpting your core muscles. To help you keep your form during this exercise, imagine that a glass of water is sitting on your low back, and you do not want it to fall over. Complete eight to 12 repetitions, then repeat holding the weight with your right hand. Finish two to three sets on each side.

Shoulder Press with Dumbbell Side Bends

Two great exercises combined, the shoulder press with dumbbell side bends target the muscles of your core along with shaping shoulders. To begin, stand straight with your feet shoulder-width apart and your knees slightly bent. Hold a dumbbell in each hand, held at the level of your shoulders. Keep your back straight and engage your core as you slowly lean to your left for a side bend. At the same time raise your right arm straight up into a shoulder press. Hold the position for a moment as you feel a stretch in your obliques on the opposite side. You may choose to complete all eight to 12 repetitions on your left side first and then switch to your right side bends. Or you can alternate between left and right side bends. Aim for two to three sets. This exercise is highly effective at toning your midsection and sculpting strong shoulders.

Situps with Chest Flys

For an updated challenge to a basic exercise, try performing situps with chest flys. You will be working your core and chest all in one super effective move. Begin by lying on your back and hold a pair of dumbbells in each hand directly above your chest. Perform your chest fly and then engage your core and exhale as you bring your body up to a situp. Inhale and slowly lower your body vertebrae-by-vertebrae back down to the floor. Do not allow your body to flop back down to the start position. That is one repetition. Perform two to three sets of 12 to 15 repetitions. Perform this total-body dumbbell workout on three nonconsecutive days a week.

Tips

According to the Mayo Clinic, when you can easily do more than 15 repetitions of a certain exercise, gradually increase the weight or resistance by 5 to 10 lbs. The last repetition should always be a challenge. Perform this total body workout on three nonconsecutive days a week. If you are consistent you can enjoy noticeable improvements in your strength and stamina in just a few weeks.