Exercising different body parts with different movement patterns can not only help you burn more calories in less time, but also improves movement coordination and adds variety in your workout. Dumbbell training is relatively easy to learn because of the dumbbells' shape and balanced weight. Therefore, you can perform a variety of full-body exercises by using one or two dumbbells and combining upper and lower body movements.
Squat, Curl and Press
This full-body exercise works on lifting a weight over your head by using your lower body to generate and transfer force into your upper body. Stand with your legs about shoulder-width apart, and hold a 25-lb. dumbbell in each hand by your sides. Squat as low as you can without hunching your back and shoulders forward. Keep your knees and feet pointing forward. Exhale and stand straight up, curling the weights up to your shoulders and pressing them overhead in one, fluid movement. Hold the end position for one minute, and lower your arms back to the starting position. Perform two to three sets of eight to 10 reps. You can also do this exercise with one dumbbell.
Lunge and Row
This exercise works on the pulling movement while performing a forward lunge. Stand with your feet together with a 20-lb. dumbbell in each hand by your sides. Step forward with your right foot, and lunge forward halfway down. Bend your torso slightly forward at your waist with your arms extended toward the ground. Exhale and pull the weights toward your body near your armpits, extend your arms down, and step back to the standing position. Perform two to three sets of six to eight reps per leg. Do not hunch your back as you move.
Lunge and Press
This exercise is similar to the squat, curl and press exercise except that you perform a lunging movement rather than a squat. Stand with your left foot in front of you and with your feet pointing forward. Hold a 20-lb. dumbbell in each hand over your shoulders with your elbows close to your body. Inhale and lunge straight down until your right knee gently touches the ground. Exhale and stand straight up, pressing the weights over your head at the same time. Lower the dumbbells to your shoulders and repeat the exercise for two to three sets of six to each reps per leg.
One-Arm Overhead Squat
Squatting while holding a dumbbell over your head works on stability in your torso and mobility in your hip and ankles. It also helps your determine if one side of your body is more coordinated or more stable than the other side. Hold a 15- or 20-lb. dumbbell over your head with your right hand, and stand with your legs about shoulder-width apart. Inhale and squat down as low as you can while keeping the right arm over your head. Put your left arm between your knees and reach for the ground. Your body will naturally turn to your right slightly as you squat. Look up at the dumbbell as you squat down. Hold this position for one deep breath and stand back up without hunching your spine. Perform two to three sets of five to six reps per arm.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "IDEA Fitness Journal"; Creative Total Body Exercises; Rodney Corn; February 2010
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