Are you looking to build muscle, increase strength, and burn fat? Look no further! This 30-minute full body dumbbell workout is designed to help you achieve these goals and more. Not only will you burn calories during the workout, but you’ll also boost your metabolism for hours afterward as your body works to recover from this weight training session. And the best part? By building muscle mass, your body becomes a fat burning machine all day long.
Progressive Overloading for Greater Results
If you’ve been using the same weight for a while, it’s time to challenge yourself with a heavier dumbbell. You might be surprised to discover increased strength, or you may need to drop back down for the second or third set if it feels like too much. But here’s the thing – both scenarios are wins! Increasing the weight on one or two sets means that you’re progressively overloading the muscle, which leads to greater results over time.
Repeat and Recover
To maximize your progress, I recommend repeating this workout three times a week. However, make sure to leave a recovery day between each session. This allows your muscles to rest and repair, ensuring you’re ready to give your best in the next session. Remember, consistency is key when it comes to achieving your weight loss and fitness goals.
The Workout Routine
Now, let’s get started with the workout routine. Find a comfortable spot at home, roll out your workout mat, and get ready to sweat!
A good warm-up is essential to prepare your body for the workout ahead. Start by squatting down and coming up with your arms back. Repeat this movement multiple times. Then, move into a double arm roll, opening and closing your arms at shoulder height. Afterward, bring your hands to your high knees, alternating sides. Next, perform a wide stance lunge to one side, bringing your arms overhead in the middle, and then lunge to the other side, alternating sides. Finally, squat down, bring your hands to your feet, and rainbow your arms as you come up. Finish the warm-up with a squat down, come up to an overhead side reach, and alternate sides.
Set Number One
The first set consists of two exercises: dumbbell RDL and supinated grip front raise. For the dumbbell RDL, stand with a hip-width stance, toes pointing forward, and a tight core to support your spine. Hinge at the hips, allowing your butt to travel back as the dumbbells slide down the front of your legs. Press hard through your feet to stand up. Do 12 reps of this exercise. Then, for the supinated grip front raise, start with a tight core to brace against the movement, elbows at 90 degrees, and palms facing up. Lower the dumbbells and raise them back up, targeting the front of your shoulders. Again, do 12 reps of this exercise.
Set Number Two
The second set includes a static lunge and a single-arm tricep extension. For the static lunge, take a small step back and press hard on the front foot to maintain balance. Inhale as you lower yourself and exhale as you come up. Keep your shoulders stacked over your hips and aim to target your quad muscles. Next, do a single-arm tricep extension, where the upper arm is parallel to the floor. Use your triceps to extend the arm back, stopping at 90 degrees. Inhale as you lower and exhale as you extend. Switch sides after completing the reps on one side.
Set Number Three
For the third set, start with a pronated grip row to target your back. Engage your core to support your spine, ensuring your head, neck, and spine are in a straight line. Row the dumbbells up into your rib cage, focusing on your back muscles. Lower the dumbbells and repeat. Then, move on to a decline chest press by squeezing your glutes to raise your hips up. Place your hands at a 45-degree angle to your body and lower the dumbbells, keeping your elbows at 90 degrees. Exhale as you push the dumbbells back up. Remember to maintain proper form throughout the exercises.
Set Number Four
In the fourth set, focus on bicep curls and a dead bug exercise. For the bicep curls, perform “21s” – seven reps on the bottom half of the curl, seven reps on the top half, and seven reps for the full range of motion. This total of 21 reps will give your biceps a great workout. Afterward, transition to the dead bug exercise. Press your low back into the ground as you extend the opposite arm and leg, coming back up to starting position. Alternate sides and complete 12 reps on each side.
Cool Down and Stretch
You made it through the workout! Now it’s time for a quick cool down and stretch to promote muscle recovery. Bring your arms overhead, lean back, and hinge forward to a flat back, bringing your hands under your knees. Lengthen out and come up to standing. Repeat this movement one more time. Then, bring one heel out in front and sit back, hinging forward until you feel a stretch in your glutes, hamstrings, and calf. Switch sides and repeat. Finally, bring one foot behind the other and reach overhead to the same side, then switch sides.
Accountability Is Key
Remember, consistency is essential when it comes to achieving your weight loss and fitness goals. Leave a comment after each workout to stay accountable. Let me know the date, how you did, or simply say hi. Your comments act as an accountability tool and help you stay motivated on your journey to a healthier and fitter you.
Thank you for joining me today. I hope you feel amazing and proud of what you’ve accomplished. See you in the next workout!