Total Dumbbell Workout

Try your hand at this Total Dumbbell Workout! For a toning effect, this is best done following a moderate-intense cardio routine over 20 minutes long to ensure optimal fat burn. Perform ~15 repetitions of each of the following exercises, with small breaks in between as necessary. Change the number of sets and repetitions according your your training goals.

Dumbbell Lunges
1. Holding dumbbells at sides, stand upright with feet slightly less than shoulder width apart.
2. Step forward about 2 feet with one foot and bend knee to about 90 degrees. As you plant your foot bend trailing knee so it nearly touches floor.
3. Push off with front foot to return to starting position.
4. Repeat for the desired number of reps and change legs.		 Dumbbell Lunges
Chest Fly
1. Lying flat on bench, hold dumbbells directly above chest.
2. Bend elbows slightly and maintain throughout the exercise.
3. Open arms to sides. Elbows should remain 'locked' in a slightly flexed position.
4. When upper arms are parallel to floor, return the weights to the starting position and repeat.		 Chest Fly
Reverse Fly
1. Sit on edge of bench, feet flat on the floor. Bend over so chest is almost resting on thighs.
2. Hold dumbbells next to feet and bend arms slightly. Open arms out keeping elbows bent.
3. When arms are parallel to floor, slowly lower dumbbells back.		 Reverse Fly
Single Arm Row
1. Stand upright next to bench. Place one knee and hand on bench. Upper body should be parallel to floor.
2. Hold one dumbbell with arm extended.
3. Raise dumbbell up to your midsection keeping back still throughout movement.
4. Slowly lower dumbbell to start position and repeat. After desired number of reps repeat for other arm.		 Single Arm Row
Upright Row
1. Stand upright, feet shoulder width apart, knees slightly bent.
2. Keeping dumbbells close to body, raise them to chin.
3. Hold for a count of 2 and slowly lower to start position and repeat.		 Upright Row
Hammer Curls
1. Stand upright, knees shoulder width apart and slightly bent and with dumbells at sides.
2. Turn palms inward so they face body.
3. Curl dumbbells up slowly keeping your elbows close to sides.		 Hammer Curls
Concentration Curls
1. Sit on edge of bench with feet flat on the floor.
2. Holding dumbbell place elbow on inside of thigh, just above knee.
3. Curl dumbbell up towards your face. Do not swing back as you lift the weight.
4. Slowly lower the weight and perform your predetermined reps repeating exercise with other arm.		 Concentration Curls
Frontal Raises
1. Stand upright, knees slightly bent, shoulder width apart. Palms should be towards thighs.
2. Raise one dumbbell directly in front of you.
3. When arm is parallel to ground lower dumbbell slowly back. Repeat with the other arm.		 Frontal Raises
Lunge Curl Combo
1. Start by holding the dumbells at your side.
2. Lunge forward and down with your left foot.
3. As you stand up curl the dumbells up to shoulder height. Return to the starting position with the dumbells.
4. Repeat with the opposite leg. 		Lunge Curl Combo
Dumbbell Row Push-Up Combo
1. Start by placing the dumbells onto the ground and getting into a pushup position holding onto the dumbells.
2. Proceed into a pushup and then extend your arms into a completed pushup.
3. Then row one dumbell up to chest level and return to the ground. Repeat with the other arm. This is considered one repetition.
4. Repeat this cycle. Training Tip: Make sure you keep your abs tight and back flat throughout this movement.		 Dumbbell Row Push-Up Combo

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