Workout of the Day: 7 Custom Dumbbell Exercises for Powerful Bodybuilding

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

You have never tried these moves like this.

It doesn't matter if you have access to a rack with different weights of shells or just one pair of light dumbbells - the workout will suit you anyway. It will help to pump the strength of the muscles of the whole body, increase endurance, flexibility and coordination.

Try the following moves:

1. Swing dumbbells while standing and squatting.
2. Dumbbell lunge circles and side lunge with dumbbell touch on the floor.
3. Alternating deep lunge legs and body pivot.
4. Side lunge with a dumbbell row to the chest.
5. Jumping with a turn of 90 ° and press the dumbbell up in the squat.
6. Reversal of the body in a tilt.
7. Jumping to the arms with a dumbbell row from the bar.

These exercises are great for circuit interval training, especially if you only have a pair of 1.5-2kg lightweight dumbbells. Perform all movements in a row, work for 30-40 seconds, then rest the rest of the minute and move on to the next exercise.

Even if you do one circle - only work out for 7 minutes - the body will receive a good load on all major muscle groups. If you want to arrange a full workout and burn more calories, rest for 1-2 minutes and repeat the complex 2-3 more times.

Those who want a better muscle load and are not particularly interested in endurance should try these movements in a circular workout format without time. Perform each exercise 12-15 times, rest as long as necessary between movements. Make three circles.

As for the weight, for exercises 1, 4, 5 and 7, you can choose heavier shells, and 2, 3 and 6 can be performed with lighter dumbbells so as not to injure the shoulders. In any case, be guided by the sensations.