11-Minute Full Body Dumbbell Workout. Here’s a breakdown of the 11-minute full body dumbbell workout for men and women. Bent Over Dumbbell Rows – 40 Seconds. Alternating Dumbbell Lunges – 40 Seconds. Dumbbell Reverse Choppers – 40 Seconds (Each Side) Rest 30 Seconds. Lunge Dumbbell Triceps Kickback – 40 Seconds.
According to ACE, this is a good move to do with a spotter. 4. Hold a dumbbell in each hand with your palms facing forward. With a firm grip on the dumbbells, fully extend your arms, keeping the dumbbells level with or just under your eyes. ACE says to maintain a “neutral wrist position” throughout the exercise.
25-minute full-body HIIT workout with weights Circuit 1 (repeat two times) 40 seconds on, eight seconds off. 1. Squat and overhead press: Grab your dumbbells in both hands and grip them right on ...
Hold a dumbbell in each hand and stand with your feet roughly shoulder-width apart. Brace your core and pull your shoulders down and back. Curl the weights up to your shoulders, so your palms are facing toward you. Keeping one arm stationary, lower one dumbbell down to your side. Curl it back up to your shoulder. Repeat on the opposite side.
Single-Arm Press. A. Hold a dumbbell in right hand at shoulder height. Draw shoulders down away from ears, engage core, and use body as a platform from which to push off. B. Press the weight up, extending arm straight