Join us as we explore each of these dumbbell only exercises in detail, providing step-by-step instructions and tips to ensure you perform them correctly and safely. Get ready to discover a world of fitness possibilities with just a pair of dumbbells, and embark on a journey to become a stronger, healthier version of yourself.
Reverse Lunge To Bicep Curl + Shoulder Press
Standing with your feet hip width apart, take a large step back and drop the back knee towards the floor. From here, curl the weights up and press them up overhead bringing them back down to your side before driving to the front leg to bring yourself back to the starting position.
Single Arm Thruster
Start with a dumbbell up at your shoulder. From here, you're going to lower yourself into a squat and then using the momentum coming up from the squat, squeeze your glutes as you press the weight up overhead, slowly bring it back down to your shoulder and repeat the movement
Single Arm Snatch
Start by hinging forward, keeping the dumbbell in the middle of your body. You're going to quickly extend your hips and jump up, keeping the dumbbell as close to your body as you can before extending it overhead. Think about punching the roof with the dumbbell, and slowly bring it back down to the starting position before starting again.
Start by hinging over, picking the weights up and swinging them up to your shoulders. From here press the weights up overhead, control the weights all the way back down to the floor, kick your feet out into a tall plank before jumping back up to the starting position. When swinging the weights up, think about using your hips and squeezing your glutes to bring them up to your shoulders.
Clean and Press
Start with your feet hip width apart, and bracing your core by expanding your belly. You're then going to hinge over with the dumbbells, quickly extend the hips and jump up, catching the dumbbells at the shoulders in a squat position. Immediately press the weights up overhead, before returning back to that starting position. Be explosive with this movement.
Squat to Reverse Lunge
Start by squatting down, hold, and then bringing one leg back into a reverse lunge. You're then going to do that on the other side before standing back up again. Repeat that process.
Single Leg RDL to Row
Start with your shoulders retracted, hinge over your front leg by pushing your hips back and keeping your chest tall to maintain a neutral spine. From here, you're going to row the weights back, think about pulling your elbows back towards your hips and squeezing your shoulder blades, before returning to the starting position.
Single Leg RDL
Start by retracting your shoulder blades, hinge over your front leg by pushing your hips back, and keeping your chest tall to maintain a neutral spine. You want to look for a stretch in your hamstrings as you lower into the bottom position. Come back up with control, and alternate sides.
Reverse Lunge to Single Arm Bicep Curl + Shoulder Press
You're going to take a large step back, dropping the back knee towards the floor, hold that position as you curl the weight up and press it up overhead. Control that movement back to the starting position, before driving up to the front leg. Repeat on the other side.
Reverse Lunge to Press Out + Rotation
Standing with your feet hip width apart, you take a large step back, think about dropping the back knee towards the floor and then maintaining this position. From here you're going to press the weight out, hold it with straight arms, and then rotate towards the front leg. Control the movement back to the starting position and alternate sides.
Whether you're a fitness enthusiast looking to diversify your routine or a beginner eager to kickstart your fitness journey, these exercises are designed to help you achieve your goals and boost your strength, endurance, and overall well-being!