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Simple Home Dumbbell Exercise Routine

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This is a simple at-home dumbbell workout routine by Michael Massie, certified personal trainer and creator of the Fighting Fit2 Boot Camp Fitness Program™.

For more information visit:
http://fightingfitbootcamp.com

Simple Home Dumbbell Exercise Routine

  1. 1. Simple At Home Dumbbell Workout Routine Exercise Routine Frequency: 3 times a week. Required Equipment: • Set of dumbbells or Power Blocks • A flat bench or adjustable bench • A medicine ball (may be substituted with a dumbbell) Wood Choppers Using a Medicine Ball: First, pick out a medicine ball that is not too large for you, one that you can hold firmly and safely in your hands. Grab the medicine ball between both hands, much as a basketball player would grasp a basketball after catching it or in preparation to pass. Now, assume an erect position with your feet about shoulder width apart, knees slightly bent, and tighten the core muscles in your midsection, hips, and waist. Inhale as you bring the ball overhead as shown in photo 1A below: Photo 1A Next, you will exhale as you bring the ball down in front of you while bending your knees in a squatting motion. Be sure to keep your core tight and your back straight – you want to bend at the hips, not at your waist. At the bottom of the exercise motion, the tops of your thighs should be roughly parallel with the floor, and your knees should be bent no more than 90 degrees, as shown in photo 1B below: Photo 1B To finish one repetition of the exercise you will inhale as you return to the starting position illustrated in photo 1A. This exercise is an excellent compound movement that
  2. 2. works numerous muscles in the upper and lower body, but is especially good for working out the core muscles of the abdomen and lower back. Reps: Perform 3 sets of 15 repetitions of this exercise. (Note: This exercise may also be performed with a dumbbell by gripping the handle with both hands.) Bent-Over Dumbbell Row: In this exercise you will grab a dumbbell in each hand and assume a bent over position by bending at the hips with the knees bent, feet somewhat less than shoulder width apart, and the head tilted up slightly (be careful to avoid straining the neck!) as shown in photo 2A: Photo 2A Next, exhale and bring the dumbbells up and in to your sides, keeping your elbows in while squeezing with your lats (this will help you concentrate on recruiting those muscles correctly during the movement) as demonstrated in photo 2B: Photo 2B Using good control (in other words, don’t just let the weights drop; control the motion down) inhale and return to the starting position illustrated in photo 2A. Pause for a split second before completing the next repetition. This exercise will primarily work the upper lats and rhomboids, with secondary muscular recruitment of the biceps and the posterior deltoid muscles. Reps: Perform 3 sets of 8-12 repetitions of this exercise.
  3. 3. Flat Dumbbell Bench Press: Grab a dumbbell in each hand and place them on the front of your hips as you sit down on the end of a standard flat weight bench. Lie down flat on the bench, making sure that your head is supported in a somewhat neutral position and that your lower back is not arched (tighten your abs throughout the exercise to maintain this form). Bring the dumbbells to the starting position as shown in photo 3A below. Your upper arms should be roughly parallel to the floor and perpendicular to your torso, elbows bent at 90 degrees, with your hands holding the dumbbells over and inline with your elbows. Photo 3A Now, exhale as you push the weight up toward the ceiling, extending your arms above your chest and bringing the dumbbells as close together as possible without touching (don’t clang them together – use control!). Squeeze your chest muscles at the end of the movement. Photo 3B Finally, inhale and return to the starting position as demonstrated in photo 3A. This exercise will primarily work the mid-pectoral region, the anterior deltoids, and the triceps. Reps: Perform 3 sets of 8-12 repetitions of this exercise.
  4. 4. Incline Dumbbell Bench Press: To begin this exercise, grab a dumbbell in each hand and place them on the front of your hips as you sit down on the end of an incline weight bench. Lean back until your back is flat on the bench, making sure that your head is supported in a somewhat neutral position and that your lower back is not arched (tighten your abs throughout the exercise to maintain this form). Bring the dumbbells to the starting position as shown in photo 4A below. Your elbows should be bent at roughly 90 degree angles, elbows at the level of or slightly lower than your shoulders (it is possible to go lower but beware of injuring your shoulder should you do so) and the dumbbells should be over your elbows. Photo 4A Now, exhale as you push the weight up toward the ceiling, extending your arms above your upper chest and bringing the dumbbells as close together as possible without touching (don’t clang them together – use control!) as demonstrated in photo 4B. Squeeze your chest muscles at the end of the movement. Photo 4B Finally, inhale and return to the starting position as demonstrated in photo 4A. This exercise will primarily work the upper pectoral region, the anterior deltoids, and the triceps muscles. Reps: Perform 3 sets of 8-12 repetitions of this exercise.
  5. 5. Seated Military Press Begin this exercise seated at the end of a flat bench or with your back supported by an adjustable incline bench as shown in photo 5A (when supported by a back rest, you will be minimizing recruitment of your core muscles, so once you have the hang of this exercise you may want to perform it without support). Bring the weights into position with your hands over your elbows and the elbows bent at slightly more than 90 degrees. Tighten your core to protect your lower back and maintain this tension throughout the exercise. Photo 5A Next, exhale as you lift the weight up overhead. At the end of the exercise, your arm position should look like an NFL referee giving the signal for a successful touchdown or field goal. Photo 5B Finally, inhale and return to the starting position as demonstrated in photo 5A. This exercise will primarily work the lateral and anterior deltoids, and the triceps, with some peripheral muscular recruitment from the trapezius muscles. Reps: Perform 3 sets of 8-12 repetitions of this exercise.
  6. 6. French Press: Begin the exercise lying down on a flat bench with a dumbbell in each hand. Your arms should be bent so the dumbbells are next to your ear on each side. As in the other exercise, keep your back as flat as possible and avoid arching during this exercise. Photo 6A Next, exhale as you extend your arms, straightening them and increasing the angle of the elbow joint, much as you would if you were swinging a hammer. Photo 6B Finally, inhale as you return to the starting position as demonstrated in photo 6A. This exercise will primarily work triceps muscles on the back of the upper arm. Reps: Perform 3 sets of 8-12 repetitions of this exercise. Standing Biceps Curl Begin this exercise in an erect position with a dumbbell in each hand hanging freely at your sides. Your feet should be slightly less than shoulder width apart, knees slightly bent, with tight core muscles in your midsection, hips, and waist. Note the position of your elbows – you will want to focus on keeping them stationary (imagine them being glued in place) to isolate the biceps muscles as you perform this exercise.
  7. 7. Photo 7A Next, exhale as you “curl” the weights up and toward your shoulders, keeping the elbows in place while decreasing the angle of the elbow joint. It is not necessary or desirable to go all the way up; doing roughly 75% of the motion will serve to maintain tension on your biceps so you get more from the exercise. Photo 7B Finally, inhale as you return to the starting position as demonstrated in photo 7A. This exercise will primarily work biceps muscles of the upper arm. Dumbbell Squat: Begin this exercise with a dumbbell in each hand, holding them just above your shoulders as demonstrated in photo 8A. Your back should be straight (neutral alignment), your core muscles should be tight, with your knees slightly bent. Photo 8A Next, inhale as you bend your knees and fold at the waist in a squatting movement as demonstrated in photo 8B. As you bend your knees, the midline of your kneecap
  8. 8. should “track” over the space between your big and second toe on each foot; additionally, your knees should not bend past 90 degrees. Photo 8B To complete the exercise, push off on your heels as you exhale and return to the starting position as demonstrated in photo 8A. Avoid locking the knees at the top of the motion – keep them slightly bent instead for good balance and to avoid injury. Reps: Perform 3 sets of 8-12 repetitions of this exercise. About the Author: Michael Massie is a certified personal trainer and the creator of the Fighting Fit 2 Boot Camp Fitness Program™. For more information on certification for instructors and locations where Fighting Fit Boot Camps are offered, visit http://fightingfitbootcamp.com/.

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