The fact is that you can create an exceptional workout with only a single dumbell, but for the sake of this article I’m going to give you 2 great exercises that you can combine with both for a body-blasting workout! Since most dumbells have hex shaped heads on the ends I am going to assume that yours do to.
1. Man-Makers (aka. Push-Up Rows): This is an intense exercise that you can use with the dumbells to gain tremendous upper-body and core strength. Basically, you want to get into an upright push-up position holding yourself up by balancing on each dumbell. Next, you want to execute a push-up and then stabilize your body while doing a row with one of the bells while you balance yourself with the other one on the ground. From here just execute another push-up and do the same thing on the other side.
2. Squat Curls: This a fantastic movement that challenges many muscles at one time. It involves a lot of mobility therefore giving you a tremendous conditioning effect, as well as, the benefit from the resistance. To start, just stand with your feet about shoulder width distance apart. You should be holding the dumbells by your sides. Next, execute a squat and simultaneously curl the dumbells up in front of your body. You will find that by curling the weight in front the natural motion will force your hips and rear to sit back forcing you into a deeper squat. This is hugely beneficial! This dumbell fitness program will speed up your progress to gain core strength and lose excess body-fat.
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I’m Brandon Richey the Strength and Conditioning Pro!