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Dumbbells

Reverse Lunge High Knee

Reverse Lunge High Knee

A.

Stand with feet hip-width apart, holding a weight in each hand by sides. Step left leg back into a reverse lunge, bending knees 90 degrees to start.

B.

Stand up on right leg and bring bent left leg toward chest. From here, immediately step left leg back into lunge (without touching foot to floor in between). That’s 1 rep. Repeat for 60 seconds. Switch sides; repeat.

Mistakes and Tips:

Scale down: After lunge, return to standing on both legs before bringing knee to chest.

Side Lunge Swing

Side Lunge Swing

A.

Stand with feet together, holding a weight in right hand and resting it on front of right thigh (left hand is on hip). Step right leg as far right as you can, toes facing forward, bending right knee 90 degrees and lowering weight toward floor.

B.

Push off right leg to return to start, swinging weight up to shoulder height. Lower weight to start. That’s 1 rep. Repeat for 60 seconds. Switch sides; repeat.

Mistakes and Tips:

Scale Down: Do a squat instead of a lunge: Stand with feet wider than hip-width apart, holding the ends of a weight with both hands. Lower into a squat, then swing weight up to shoulder height in front of you as you stand. (Return to squat, lowering weight.)

Low Jump Squat

Low Jump Squat

A.

Stand with feet together, holding a weight horizontally by ends with both hands at chest and elbows bent downward. Squat to start.

B.

Remain in squat as you jump feet wide. Stay low and jump feet together. That’s 1 rep. Repeat for 60 seconds, remaining in squat throughout.

Wood Chop

Wood Chop

A.

Stand tall and hold a dumbbell with both hands at chest height. Twist torso as far as possible to the left, bringing the dumbbell up and above left shoulder.

B.

Keeping chest up, bring the dumbbell down all the way across body in a "chopping" motion—go slow and exhale on the way down.

Chest Press

Chest Press

A.

Lie faceup on the floor with knees bent and feet flat, holding a dumbbell at chest.

B.

Keeping lower back pressed into the floor and abs engaged, push the dumbbell up overhead. Lower back to chest and repeat. Continue at a quick pace until all reps are complete.

Weighted Sit-Up

Weighted Sit-Up

A.

Lie down with knees bent, holding a dumbbell with both hands in front of shoulders with arms bent. Press weight up straight over chest, straightening arms.

B.

Engaging core, sit body up while keeping arms straight. Slowly lie down to return to starting position.

Dumbbell Row

Dumbbell Row

A.

Stand in a split stance with right foot forward, hold a dumbbell with left hand. Keeping abs tight and spine naturally straight, hinge forward from hips about 45 degrees, reaching left arm toward the floor and placing right hand on right knee to help maintain a neutral position.

B.

Row left arm behind back, pulling weight to side of torso. Lower arm to starting position. Repeat on opposite side to complete set.

Goblet Squat

Goblet Squat

A.

Stand tall with feet shoulder-width apart. Cup one end of a dumbbell with both hands vertically in front of chest.

B.

Keeping back straight, squat down until crease of hips drops below knees and tops of thighs are at least parallel to the floor. Extend hips and knees to return to starting position.

Overhead Press

Overhead Press

A.

Stand with feet hip-width part, holding dumbbell at chest height with both hands in front of shoulders with arms bent.

B.

Exhale as you extend both arms overhead, pressing the weight upward. Inhale as you lower the weight, focusing on pulling elbow in toward body to help stabilize the shoulder.

Front Squat

Front Squat

A.

Stand with feet hip-width apart, holding a weight in each hand at shoulders with palms facing each other and arms bent with elbows pointing downward.

B.

Keeping arms fixed and chest lifted, take 5 seconds to lower into a squat until hips drop below knees, then hold that position for 5 seconds. Take 5 seconds to return to start. 

Mistakes and Tips:

Scale down: Do move without weights
Scale up: 
Stand facing a wall with feet hip-width apart and big toes touching a wall throughout reps; this will force your chest to stay lifted.

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