Full Body Dumbbell Complex
The dumbbell complex is a dynamic workout format in which you smoothly move from one exercise to the next with minimal rest.
Such training helps:
- Increase your HR (heart rate) - continuous movement increases your HR, improving cardiovascular fitness.
- Increase metabolism - high intensity and continuous effort burns more calories.
- Work out several muscle groups - each exercise targets different muscles, thus working out the whole body in minimal time.
- Improve coordination and balance - constant transition between exercises requires focus and stability.
This set of exercises is suitable for both gym and home workouts.
You will need a minimum of space and a couple of dumbbells. Ideal for people with a busy and irregular schedule.
Trainer Yuliana Kuznetsova named the top 5 exercises with dumbbells that work perfectly in a complex!
⠀1. Dumbbell squats (10-12 reps):
IP (starting position) - feet shoulder-width apart, toes slightly outward. Hold dumbbells vertically to the chest, close to the body. Squat, keep your back straight. Rest your heels on the floor, move your pelvis to parallel with the floor. Stand up, straighten your arms.
2. Romanian Deadlift with Dumbbells (10-12 reps):
IP - feet hip-width apart (slightly narrower than shoulder-width), dumbbells in each hand, hold them in front of you.
The back should be straight, shoulders pulled back, knees slightly bent.
We begin to move the pelvis back, leaning forward.
Lower the dumbbells as low as your flexibility allows. The shin (lower leg) should remain straight.
Do not round your back. On the exhale, return to the starting position, moving your pelvis and hips forward. At the top point, do not lean back and keep a small angle in the hip joint.
3. Dumbbell Press (10-12 reps):
IP - hold dumbbells in each hand, crossing or connecting the dumbbells with each other in front of the chest. Squat slightly, keep your back straight and tense your buttocks.
Push the dumbbells up using your legs and shoulders. Lower the dumbbells to the starting position under control, doing everything smoothly.
4. Bicep curls (10-12 reps):
IP - feet shoulder-width apart, dumbbells in each hand, underhand grip. Do not move your elbows away, bend your arms, directing the dumbbells to your shoulders. Slowly lower your arms to IP.
5. French press (triceps exercise with dumbbells):
IP - standing or sitting in front of a mirror. Shoulders straightened, abs and back tense to stabilize the body.
We take the dumbbells by the inner part. The hands are pressed against each other.
Carefully lift the dumbbells over your head, stretching your arms. Lower the weight while inhaling to a 90-degree angle at the elbow.
With a powerful movement, press the dumbbells upward, exhale. In the upper and lower phases, hold for two counts.
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We repeat this entire complex 3-4 times, resting between them for 1-2 minutes.
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Progression tips:
- Increase the weight - when you feel that you are getting stronger and the same weight is becoming easy for you, increase the weight of the dumbbells.
- Add reps - once you can comfortably do 4 rounds, you can add 1-2 more rounds.
- After 1-2 months, include other exercises such as lunges or crunches.
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Important:
- Before each workout, do a 5-10 minute warm-up (cardio or dynamic stretching)
- Listen to your body, take a break if necessary, don't overexert yourself too much, especially when you're just starting out.
- The correct weight is the one that allows you to maintain technique in all exercises.
- Professional consultation - I recommend taking at least a couple of training sessions with a trainer in order to establish the technique and discuss individual indications/contraindications.
This dumbbell complex is a versatile and effective workout for those who want to tone up, build strength and improve endurance.
Don't forget about proper technique, gradually challenge yourself, increase the load and add new exercises.
The most important thing is to listen to yourself and enjoy training!
