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Dumbbells

Shape Shifter

Shape Shifter

A.

Stand with feet hip-width apart and hold a weight in each hand straight out at shoulder height, palms facing each other. Bend elbows 90 degrees and press dumbbells together (keeping elbows about 6 inches apart). Maintaining bent-arm position throughout, rotate arms and torso to the right to start.

B.

From there, draw a backwards Z with the dumbbells, rotating left (so weights are over left shoulder).

C.

Then move diagonally downward toward the right (bringing weights by outside of right hip).

D.

 Then rotate toward the left (to bring weights by outside of left hip). Return to starting position. That's 1 rep. Do 20 reps, continuing in a fluid motion.

Mistakes and Tips:

Scale up: Perform on knees. When arms are on upward diagonals, lift seat all the way off heels. When arms twist down to lower diagonals, sit back on heels.

Figure 8 Weight

Figure 8 Weight

A.

Stand with feet wider than hip-width apart, toes pointed out to sides, and hold one weight in right hand. Lower into deep squat to start.

B.

Maintaining squat throughout, reach weight through legs and grab it with left hand.

C.

Pull weight through legs to left side.

D.

Immediately reach weight forward and back through legs, grabbing with right hand. That's 1 rep. Do 20 reps.

Mistakes and Tips:

Scale up: Lift the right heel up for 10 reps, then left heel.

Crush Press with Leg Extension

Crush Press with Leg Extension

A.

Lie faceup on bench or floor, holding a dumbbell in each hand. Extend arms straight toward ceiling, palms facing each other and dumbbells touching, and raise legs to 45 degrees to start.

B.

Slowly lower dumbbells to chest and legs toward the floor (bring them to hover a couple inches off bench or floor) for 2 counts. Return to start for 2 counts.

Mistakes and Tips:

Scale down: start with knees in tabletop position and extend to 45 degrees.
Scale up: increase the weight.

Reverse Lunge Press

Reverse Lunge Press

A.

Stand with feet hip-width apart, holding one dumbbell in left hand an inch above left shoulder, elbow bent and palm facing right.

B.

Step right leg back, bending both legs to 90 degrees.

C.

Press dumbbell overhead for two counts. Return to start for two counts.

Mistakes and Tips:

Scale down: reverse step without lowering back knee.
Scale up: increase the weight.

Active Rest: Oblique Twists

Active Rest: Oblique Twists

A.

Sit on bench or floor with legs bent, holding a dumbbell in each hand, elbows bent with dumbbells in front of chest. Raise lower legs to be parallel with floor and lean torso back 45 degrees, coming to balance on tailbone, to start.

B.

Rotate torso left, bringing dumbbells outside left hip. Repeat, rotating to the right. Continue for 45 seconds.

Mistakes and Tips:

Scale down: place feet on bench.
Scale up: extend legs up into a “V” position.

Balance Dumbbell Row

Balance Dumbbell Row

A.

Start on all fours (tabletop position) on bench or floor with one dumbbell in left hand; extend right leg behind you, parallel to floor.

B.

Bend left elbow to row dumbell to chest for two counts. Lower dumbbell to start for two counts.

Mistakes and Tips:

Scale down: do not extend right leg.
Scale up: increase the weight.

Kneeling Side Plank Snatch

Kneeling Side Plank Snatch

A.

Prop up into a modified side plank on right forearm with knees bent; straighten left leg and raise about 6 inches to start.

B.

Bend left elbow to row dumbbell up to chest for a count of 1.

C.

Quickly extend arm up toward ceiling on the same count. Reverse arm motion to return to start, lowering dumbbell for three counts. That’s 1 rep. Do 16 reps. Switch sides, repeat. Do the active rest exercise.

Mistakes and Tips:

Scale down: keep left leg bent and resting atop bent right leg.
Scale up: increase the weight.

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.

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