Fitness
30 Dumbbell Exercises Missing From Your Routine
If a workout consists of popping a squat on the 50-pound dumbbell to chat it up with friends, it may be time try something new. Dumbbell exercises provide a great full-body workout in a compact amount of space. Yes, we said great workout — not just a few decent arm exercises. Read on to de-zombify that workout routine with 30 killer new dumbbell exercises.
Full Body
1. Dumbbell Romanian Deadlift: This deadlift variety is sure to please the hamstrings (or punish them). Standing with feet hip-width apart, toes facing forward, and dumbbells at your side, shift the hips back and slightly bend the knees as you lower the dumbbells toward the floor (keep them angled on the outside of your legs). Maintain a neutral spine while lowering the weight just until you feel a good stretch in the hamstrings. Come back up to standing, making sure to contract those glutes and hamstrings on the way up. That’s one!
2. Dumbbell Single-Leg Romanian Deadlift: This one is tougher than it looks, but worth the effort. Starting with feet hip-width apart and dumbbells at your side, place your weight on one foot, and bend slightly at the knee. Lean forward, lifting the opposite foot straight up into the air behind you. As you come forward, move the dumbbells from your side directly over your planted foot. Return to standing position by lowering your back leg as you come up. The dumbbells should return to the sides of your thighs.
3. Dumbbell Hang Clean and Press: Don’t take this one to the laundromat! Get down in squat positionand track a dumbbell on each side outside of your ankles with palms facing your feet. With vertical shins and a neutral spine, move upward to a standing position while pulling the dumbbells up. Next, forcefully drive the dumbbells up toward the shoulders using the hips and legs. As you come in for the catch, slightly squat to bring the weight to your shoulders with a neutral grip (palms facing the body). Explode the weight off your shoulders overhead. Lower the weight back down.
4. Single-Arm Dumbbell Snatch: In a wide-squat stance, hold the dumbbell in your right hand in front of the knees. Drive the weight up, keeping it close to the body, and thrust it up with your hips. When the weight reaches chest height, fully extend the legs. Then squat back down so your body is underneath the weight. Drive the weight up overhead into full lockout position. This should be one quick movement. Think explosively!
5. Russian Dumbbell Swing: The playground’s got nothing on these. Stand with feet shoulder-width apart, holding a dumbbell in both hands out in front of you. Hike the dumbbell back between your legs, then thrust your hips forward to move the dumbbell up and out to about shoulder height. Though it is called a swing, this exercises is all on the hips and glutes.
6. Dumbbell High Pull: Time to get up on those toes! Assume an athletic stance with feet shoulder-width art and knees slightly bent. Place the weight straight out in front of your knees with palms facing in, maintaining a neutral spine with the chest up. Keeping the arms straight, explode upward, fully extending the hips, knees, and ankles while shrugging the shoulders up. Next, pull the dumbbells up toward the top of your chest close to your body, keeping the elbows slightly higher than the wrists.
Legs and Glutes
7. Dumbbell Front Squat: Take some pressure off that back. Start this one with feet hip-width apart, holding dumbbells on your shoulders with a neutral grip and elbows up. Next, hinge back, keeping the back straight like you’re sitting on an imaginary bench (come on, work with us here!). Lower the body until hips are below your knees. Complete the move by driving through the hips as you come back up to standing position.
8. Dumbbell Pistol Squat: This exercise isn’t for the faint of heart (so beginners, try it sans dumbbells first). Stand with feet hip-width apart holding a dumbbell sideways in both hands. Extend the left leg out in front of you and squat down on the right leg, moving the dumbbell straight out. Go all the way down (and we mean all the way down!) until your butt touches your ankle. Return to start position and repeat for reps on both sides.
9. Dumbbell Bulgarian Split Squat: Squat so much you nearly split your pants. Hold a dumbbell in each hand. Prop your left foot onto a bench and plant your right foot on the floor into a wide split stance.Lunge straight down, keeping your front leg linear and your spine rigid. Come down until your knee hovers above the floor, and then push back up to starting position and repeat for reps on both sides.
10. Dumbbell Side Lunge: Feeling a little sideways? Standing with feet shoulder-width apart and a pair of dumbbells at your side, take a big step to the side with your left foot, pushing your hips back and lowering your body into a deep lunge position. As you come down, move the dumbbells straight down to the floor so that your chest comes over your left knee. Return to starting position and repeat for reps on both sides.
Who said it’d be impossible to get in a great cardio workout on the gym (or living room!) floor? Performing higher-intensity bodyweight exercises can be an effective way to build strength while alsoraising the heart rate. To kill two birds with one stone, leave the running sneaks and swimming goggles behind and give these 35 cardio-based strength exercises a go!
Warm-Up
1. Power Skip
Skipping isn’t just for kids. Raise the right knee up towards the hip while reaching your left arm overhead. Land on the ball of your left foot, and then alternate the skipping motion with the opposite arm and leg. Shoot for 10-15 skips as high as you can go.
2. Stair Climb
Think of stairs as the cardio equipment in any building. For a great way to get the heart rate up, briskly walk up and down a stairway until you start to sweat. To avoid any dizzy spells, make sure to travel the whole stairwell to limit the amount of turn-arounds. Pro-tip: Skip the elevator when going to work and sneak in a workout before getting into the office!
3. High Knees
Stand tall with your feet hip-distance apart. Raise up your right knee as high as it’ll go, and then place the leg back down. Alternate legs and start picking up the pace. Try this jig for 30 seconds straight.
4. Inchworm
It really is a Bug’s Life. Stand tall, and bend over until your fingertips are on the floor. Next, walk the hands forward while keeping the legs straight until you’ve reached a traditional push-up position. Finish off the move by taking tiny steps to get your feet back up to your hands. Repeat for 4-6 reps.
5. Alternate-Leg Bounding
Find a flat straightaway (like a hallway or a track) for some space to move forward. Standing tall, reach your right knee forward and lift your hip, jumping off the left leg as far forward as possible. Land on the right leg and continue this movement, alternating legs. Try to jump forward for 10 hops total.
6. Butt Kick
These will literally kick your butt—in a good way. Jog in place while kicking your heels back towards your glutes. Make sure the movement is being driven from your hamstrings (not just your feet kicking up dust). Keep it up for a minute straight while picking up the pace!
7. Jumping Jack
This classic cardio move is a great way to warm up. Start with your feet together and hands at your sides, keeping the core engaged. Next, jump both legs out to the side (wider than your hips) while raising your arms overhead. Keep your knees bent as you jump again to bring your feet back together and arms down. That’s one. Now see what 20-30 feels like!
8. Foot Fire
Things are really heating up now. In a quick, shuffle motion, lift the heels off the ground (only about an inch tops) while keeping the upper body relaxed. You can shuffle in place or move back in forth—your call!
Full Body
9. Mountain Climber
We’re not going up any real mountains, but these are a close second. Start down on your hands and knees, and bring the right foot forward to the chest while the left leg remains straight. Engaging the core, quickly switch legs, and keep this rhythm going for 15-20 reps.
10. Plank to Push-up
Begin in a plank position with your forearms on the ground. Then, lift into a push-up position (one hand at a time, of course!) and quickly move back down into a plank position. Continue for 10-15 reps, while remembering to alternate the arm that makes the first move.
11. Tuck Jump
It’s time to catch some air. Stand up tall with the knees slightly bent and jump up—bringing the knees into the chest and extending the arms straight out in front of the body. Lower the arms when you hit the floor. Aim for 8-10 reps.
12. Basic Burpee
This move is something we all love to hate. Start in a low squat position with your hands on the floor. Then, kick your feet back to a push-up position and quickly return to the squat position. Last step? Jump up as high as possible before squatting down again and jumping back into the next push-up position. Shoot for 10 strong reps.
13. Push-up Burpee
This move is just like the basic burpee that’s a bit more advanced. Begin like normal, but once you reach the push-up position, actually do the push-up before coming back up to the squat. Shoot for 8-10 of these bad boys.
14. Plyometric Push-up
Think of this as a push-up that’ll impress anyone at the gym. At the top of a traditional push-up, push up with force to lift the body off the floor (for just a sec!) before coming back down and going straight into the next push-up. Just remember: If you’re still struggling with the basic push-up, best to stick to the basics!
15. Diver’s Push-up
Begin in a down-dog position with your arms firmly on the ground and gaze toward the floor. In a controlled and fluid motion, swoop the hips towards the floor while your chest rises. Keep moving until your back is arched and your gaze is towards the ceiling. Then swoop back down, continuing this motion for 10-15 reps.
16. Long Jump
This move isn’t just a track and field event. Similar to the alternate leg bounding, jump forward in a continuous motion, but reach forward with both legs and have both feet land on the floor at the same time. Try for 10 in a row.
17. Single-Leg Burpee
Mastered the basic burpee? Then try this fancy (and doable!) move. What it entails: Completing a normal burpee but using one leg at a time. Don’t forget to switch sides to feel the burn on both legs.
18. Vertical Jump
The goal here is simple enough: Try to jump up as high as possible. (And no, you don’t have to be a Pro baller to do so!). Stand up straight with a slight bend in the knees. Then, using your arms to propel you upwards, bend the knees and jump up while extending the arms towards the ceiling. Repeat for 10 reps.
19. Invisible Jump Rope
Hop over an invisible rope (no need to jump more than an inch or two off the ground) by staying on your toes and pushing off with the balls of your feet. Make quick, small movements with your wrists as if you’re holding a rope, and go crazy for 60 seconds.
Legs
20. Squat Jump
Perform a normal bodyweight squat (keeping the heels on the ground while bending the hips and knees until the thighs are parallel to the floor). Jump up immediately at the bottom of the squat and extend your arms overhead. Aim for 10-15 reps.
11. Dumbbell Step-Up/Reverse Lunge Combo: Put a little pep in your step up. Stand 6 inches from a bench with a dumbbell in each hand. Place your entire left foot onto the bench as you step up. Drive through the heel on the elevated leg, bringing the right leg up to hip height. Lower back down to start position, and step back with your left foot into a deep lunge. (Be sure to track your right knee over your ankle at a 90-degree angle.) Repeat for reps on both sides.
12. Dumbbell 45-degree Hyperextension: The motto here: Relax the back, recruit the glutes. Find aGHD machine and from starting position, lean over with hips flexed as far as they will go. Grab a dumbbell and position it under your chin so it looks like a bowtie. Relax all of the back muscles and pull up with the glutes. Come up to slightly hyperextension and return to start position.
Chest and Back
13. Dumbbell Floor Press: Who said presses need a bench? Lie on your back with feet flat on the floor and a dumbbell in each hand. Position the dumbbells at your shoulders with elbows rested on the floor. Push straight up bringing the dumbbells directly overhead. Return to starting position.
14. Alternating Dumbbell Bench Press: A challenging twist on the classic, lie on a flat bench with a dumbbell in each hand. Hold the dumbbells on the outside of your shoulders and alternately press the right dumbbell up overhead and back down, then the left. This exercise also forces you to engage the core for stability — bonus!
15. Dumbbell Pull-Over: Expand your wings by working the serratus muscles. Get in a tabletop position with shoulders planted on a bench and feet on the floor. Next, hold a dumbbell by one end with both hands straight overhead, engaging the glutes and back muscles. Lower the weight in an arch behind your head until you feel a good stretch. Bring the dumbbell back to starting position.
16. Bent-Over Dumbbell Raise: Guaranteed to unleash the beast, stand with feet shoulder-width apart and knees slightly bent. Bend forward at the hips so your body is positioned just above parallel, holding dumbbells in both hands, with palm facing in. Raise the dumbbells straight out up to shoulder height and lower back down to starting position. Repeat for reps on both sides.
17. Dumbbell Chest Supported Row: Ready to dive on in? Lie face down on an incline bench supporting your weight on your toes. Holding a pair of dumbbells straight down in front of you so they are parallel to the floor, pull the weight up toward your chest, getting a nice squeeze in your upper back muscles. Lower the weight back down and continue the stroke.
Shoulder and Arms
18. Bent-Over Dumbbell Reverse Flys: Don’t swat these away. Stand with feet shoulder-width apart and knees slightly bent. Bend forward at the hips so the torso is at parallel to the ground, holding a pair of dumbbells straight down with palms facing in. Next, with elbows slightly bent, raise the dumbbells out the side so that the elbows extend above the shoulders. Return to starting position.
19. Dumbbell Upright Row: These will lead you back to shore. Stand with feet shoulder-width apart and place a pair of dumbbells straight down in front of you. With palms facing your body, pull the weight straight up the front of your body to the top of your chest, keeping the elbows slightly above the shoulders.
20. Prone Rear Delt Raise: Delta, delta, delta we can help ya help ya help ya! Lie face down on an incline bench supporting your weight on your toes. Stick a pair of dumbbells straight out in front of you with palms facing in. Raise the dumbbells out the side and back, bending your arms slightly as they come up.
21. Incline Lateral Raise: Sit side-saddle on an incline bench with your left side resting on the bench. With a dumbbell in your right hand down at your right side, raise it straight up overhead above shoulder height. Return to starting position and repeat for reps on both sides (cake).
22. Dumbbell Shoulder-to-Shoulder Press: Hold a dumbbell flat in your right hand, resting it on the top of your shoulder. Press straight up and then lower your arm. Alternate with the other arm. That's one rep!
21. Single-Leg Box Jump
Is the two-legged box jump child’s play? Then try the same move, but explode onto the box one leg at a time. (Note: Be sure to start with a lower-raised box to make sure you’ve got the coordination down!)
22. Box Jump
Stand in front of a sturdy box that’s just high enough so you can land on top with enough effort (but without missing your target!). With feet shoulder-width apart, bend the knees and then explode up onto the box. Secure your landing and then step back down and repeat for 6-10 reps.
23. Step-up
The film was great, but the move may be even better. Find an elevated, sturdy surface (like a bench) and step the right foot on it. Rise up until the left leg is straight, making sure the power is coming from the right hamstring and glute. Return back down. Continue for 10 reps, then switch.
24. Single-Leg Hop
Embrace that inner Roger Rabbit and get hopping. Standing on one leg, jump forward and land on the same leg. Switch legs with every jump as you move forward, leaping 10-15 times in total per rep.
25. Frog Jump
This is no easy task, even for Kermit. Begin by squatting down and touching the ground with both your hands, while keeping your arms straight. Then jump into the air, raising your knees as high as possible before coming back down. Shoot for 10-12 reps.
26. Skater’s Lunge
Begin with your legs a bit wider than shoulder-width apart, toes pointing forward. Lowering into an athletic stance, slide to the left into a side lunge with your hands on the left knee. Then move quickly over to the right side, repeating the motion. Go back and forth for 45-60 seconds like you’re a skating on thin ice. (Lose the kicks and go socks-only to help you slide!)
27. Lateral Stepover
Find a bench and stand to its side with the right leg closer to the bench. Lift your right knee up and bring the leg over the bench, not stepping on it. Then lift your left leg to meet the right, bringing the feet together before moving back—left leg first this time. Go to step city for 15-20 reps.
28. Lunge Jump
The only thing more fun than a lunge is catching some air in between. Start standing with the feet together and lunge the right foot forward, bending the knee about 90-degrees. Then it gets fun: Jump straight up, and while in the air, switch legs and land in a lunge with the left foot forward. Try for 8-10 reps (or as many as you can do with good form).
Arms and Core
29. Jumping Jack Planks
There are planks, and then there are planks with pop! Start in a traditional plank (shoulders over the wrists and the body in one straight line), but keep the feet together. Then, simply do jumping jacks with the legs, moving them out to the sides, then back together. Aim for 12-15 hops (out and in is one!).
30. Power Punch
It’s time to bring the boxing-ring a little closer to home. Stand with your feet shoulder-width apart, and the right leg a few inches in front of the left. Raise the fists up and keep the elbows in. Punch the fist closest to your body in front of you, while rotating the torso. Give a good 10 punches before switching arms and leg stance.
31. Flutter Kick
Time to kick up the cardio—literally. Lie down on your back with your arms at your sides and legs extended. Then, lift your heels off the floor (about six inches) and begin kicking up and down. Try to keep this up for a minute, and remember to keep the core engaged!
32. Uppercut
Need another boxing move? Get into the same stance with one leg slightly in front of the other, but punch the back fist upward, as if you’re aiming for the sky. Keep this motion going for 30 seconds, or switch it up and add the power punch for a one-two combo move!
33. Bicycle
Lie down on your back with knees in towards your chest and hands behind your head. Bring your right elbow towards the left knee while the right leg simultaneously straightens. Alternate sides just like you’re pedaling on a bike and pedal out for 30 reps.
34. Tabata Crunch
Who says a crunch can’t get the heart rate up? Do these crunches cardio-style with a 4-minute ab session (that’s 20 seconds on, 10 seconds off, 8 times through). And for form? Keep your knees bent, feet on the floor, and peel the head and shoulders off the ground until the upper back is lifted. Hold for a second before lowering slowly back down.
35. Sprinter Sit-up
It turns out there’s a way to gain some speed while staying on the ground. Lie down on your back with the legs extended, arms by your side, and elbows bent at 90-degrees. Now, sit up and bring the right knee towards the left elbow. Continue to alternate sides to really feel the heat. Be a speed demon for 15-20 reps.
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23. Dumbbell Spider Curls: An exercise good enough for Peter Parker will certainly put a little bulge in those biceps. Lie face down on an incline bench supporting your weight on your toes. Hold a pair of dumbbells straight out in front of you with palms facing out. Curl the weight up to full contraction without rocking back and forth. (Isolation, baby!) Return the weight to starting position. Want to change it up a bit? Alternate left and right for single-arm spider curls.
24. Dumbbell Incline Biceps Curls: Get an extra squeeze in. Sitting on a 45-degree angled incline bench with a dumbbell at each side (palms facing your thighs), curl both dumbbells up at the same time to full contraction. Avoid swinging the weight up for momentum (definitely not as easy as it sounds!).
25. Dumbbell Skull Crushers: The exercise name says it all, so be sure to follow closely: Lie face up on a bench with feet planted on the floor and your back pressed down. With a dumbbell in each hand, raise the arms straight up (palms facing each other). Then, bending only at the elbows, lower the weight down to your ears, finishing in 90-degree angle. Return to starting position.
Core
26. Renegade rows: James Dean probably did these in his sleep. Assume the push-up position with feet about shoulder-width apart and dumbbells placed in each hand, positioned below the chest. Next, pull the right dumbbell toward the oblique muscles, keeping it close to the torso. Lower the dumbbell back down and repeat on your left side. Continue for reps on each side in an alternating fashion.
27. Dumbbell Overhead Side Bend: Get a good stretch in. Hold a dumbbell overhead with both hands. Without twisting your upper body, bend toward your right side until you feel a good stretch on your left side. Return to start position and repeat for reps on both sides (and consider yourself spent!).
28. Dumbbell Russian Twist: Sit on a gym mat with a dumbbell in each hand. Holding the dumbbells out in front of you, bring them down to your right side, only moving your arms. (Twisting at the spine is a big no-no!) Bring them all the way to the left, keeping your spine rigid. Repeat for reps.
29. Dumbbell Windmills: Ready to feel the air up there? Stand with feet slightly wider than your shoulders and press a dumbbell overhead on your right side. Rotate the feet to the left side a bit. Now, lean the torso forward while holding the weight straight overhead until your bottom hand touches the floor. Concentrate your gaze on the weight to stay balanced. Return to start position and repeat for reps.
30. Dumbbell Wood Chop: Paul Bunyan knew a thing or two about these. Stand with feet shoulder-width apart and a dumbbell out in front of you. Squat down, rotating right to bring the dumbbell down to your right foot. Bring the dumbbell back up, keeping you arms out in front of you. Rotate into left lunge with your arms going overhead to the left side. Repeat for reps.
Completing 8 weeks of The 6-Pack Ab 5-Day Exercise Program will maximize your fat loss and muscle tone for excellent abs. Since you can’t show off muscle that’s hidden beneath fat, your first step is to do cardio. Your next step is to tone your body while you build muscle in your core. To do a 6-pack ab workout, follow these instructions.
Steps
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Day 1: Perform 30 minutes of rowing, 25 side crunches, and 15 upward-facing hip flexes. Start with cardio to get your heart pumping before moving to muscle-toning exercises. This combination of exercises will burn fat, tone your obliques, and strengthen your hip and lower abdominals.
If your abs or hips get tired or tight easily, work out each side in small groups of repetitions, working up to your target number of 15 or 25 per side.
Men should perform an additional set of 10 repetitions on each side if they have the energy.
Day 2: Perform 30 minutes on the elliptical, and alternate 10 minutes of thecorkscrew Pilates move with 10 minutes of the jackknife Pilates move. Pilates routines force you to focus on muscle control and slow, deliberate movements that build strong, lean muscle.
Both the corkscrew and the jackknife work stabilizer muscles in your abs and back, which will help tone your abs and strengthen your back, preventing injury and improving posture.
Go through the moves slowly and carefully until you are comfortable with the positions and motions; then increase speed slightly, focus on tightening your abs and back muscles with each movement, and increase repetitions. Take care to avoid injuring your neck, back, or shoulders.
Day 3: Perform 30 minutes of running, and follow with 40 exercise ball reverse crunches and 40 leg lifts. These abdominal exercises will work your core and your lower abs as well as your lower back. Alternate exercises in groups of 10 without stopping until all 40 repetitions are complete.
Men should add an additional 10 to 20 repetitions if possible, provided they can maintain proper form and control.
Don’t rush through these; the point is to exert your muscles to control the movements.
Day 4: Perform 30 minutes on a stationary bike, and then 2 sets of 12 scissor twists with an exercise ball, and finish with 3 sets of 15 sit-ups. If you feel physically able to perform additional sit-ups, place your hands behind your head and bring each elbow to the opposite knee with each sit-up to work side abdominal muscles in addition to your central abs, and perform another 1 to 2 sets of 15 sit-ups like these.
Day 5: Run 30 minutes on a treadmill and then follow that with 20 Pilates boomerang moves, and 3 minutes of Pilates “hundred” moves. Like many Pilates exercises, these moves work multiple muscle groups at once, strengthening your entire core and improving your muscular control. Perform an additional set of 10 boomerangs and another minute of “hundreds” if you can take it.
Days 6 and 7: Rest your body. Take 1 to 2 days of rest each week from cardio routines and 2 days of rest from exercises that target your abdominal muscles, preferably spacing your rest days throughout the week to give your muscles time to recover and repair themselves. Overworking your muscles can lead to injury. Do not attempt to perform abdominal workouts every day. Adequate sleep is also required for effective and safe exercise routines. When exercising, you actually break down muscle, and if you give them the proper time to heal and refuel (by following The 6 Pack Ab Diet), they will grow back stronger than before. Aim for 7 to 8 hours of sleep if you are an adult and 8 to 10 hours per night if you are a teenager.
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