30-Minute Full Body Dumbbell Workout (Video)

How To Do A Single, Single, Double Chest Press

1. Lie flat in your again (on the bottom, on a bench, incline bench, or on a stability ball) with knees bent and toes flat on the ground.
2. Maintain one dumbbell in every hand, palms dealing with out, arms prolonged overhead and dumbbells in keeping with shoulders.
3. Inhale as you decrease each dumbbells in the direction of the bottom, elbows bent at 90-degree angles. Hover the dumbbells an inch off the bottom.
4. Exhale to push the dumbbell in your proper hand overhead, performing a single arm chest press on the suitable.
5. Inhale to decrease the dumbbell in your proper hand, returning to a hover.
6. Exhale to push the dumbbell in your left hand overhead, performing a single arm chest press on the left.
7. Inhale to decrease the dumbbell in your left hand, returning to a hover.
8. Then, exhale to press each dumbbells overhead, performing a regular chest press and returning to beginning place.

How To Do Stack On Push Ups and Plank Maintain

1. Begin in a excessive plank place together with your shoulders stacked over your wrists; toes hip-width aside.
2. Maintain this plank place, sustaining a straight line together with your physique, gaze barely in entrance of you.
3. Slowly decrease your chest down in the direction of the bottom as your elbows fall again in the direction of your hips.
4. As soon as on the backside of your push up, exhale as you push again up into excessive plank place, performing one push up.
5. Then maintain on the high of your excessive plank place, performing a one-second plank maintain.
6. Repeat this sample, including on a push up and one second to the plank maintain every time you repeat the motion. So begin with one push up, one-second maintain, then two push ups, two-second plank maintain, and so forth.

Modification: Drop to your knees to carry out modified push ups and planks. Alternatively, you may add an incline by performing this transfer from a bench or chair.

How To Do An Isometric Lunge Maintain with Calf Increase

1. Stand with toes hip-distance aside. Maintain a dumbbell vertically at your chest between each fingers (goblet-style maintain).
2. Step your proper leg again right into a reverse lunge, dropping your proper knee down in the direction of the bottom as you decrease your hips till each knees attain a 90-degree angle, entrance thigh is parallel to the ground. Decrease slowly and with management.
3. Maintain on the backside of your lunge place, performing an isometric lunge maintain.
4. Carry your left heel one to 2 inches off the mat, performing a calf elevate.
5. With management, decrease it to the mat, returning to beginning place, and repeat.

Modification: Omit the calf elevate, performing simply the isometric lunge maintain.

How To Do A Single Leg Deadlift 

1. Begin standing with toes hip-width aside, knees barely bent. Maintain a dumbbell in every hand in entrance of you at your thighs, palms dealing with in in the direction of your physique.
2. Switch your weight into your proper foot and kickstand or float your left foot off the bottom. Balancing in your proper leg.
3. Along with your proper knee bent, hinge at your hips, extending your left leg lengthy behind you. Push your glutes again in the direction of the wall behind you, reducing the dumbbells alongside the entrance of your thighs.
4. Decrease till you’re feeling a stretch in your proper hamstring (again of your standing leg) on the backside of this motion. Vary of movement appears to be like completely different for everybody.
5. Then drive by means of your entrance proper heel, squeezing your glutes and hamstrings to push your hips ahead and stand tall, returning to a standing place. Convey your floating again left leg as much as meet your proper leg once more.

Modification: Kickstand your non-working leg moderately than floating it. Preserve 80% of your weight in your entrance leg and 20% in your again toes.

How To Do A Single, Single, Double Again Row

1. Stand together with your toes shoulder-width aside, slight bend in each knees.
2. Maintain a dumbbell in every hand, palms dealing with in in the direction of the midline of your physique (slender grip).
3. Hinge ahead on the hips sustaining a flat again, stomach button pulled again in the direction of your backbone.
4. Pull the dumbbell in your proper hand again in the direction of your proper hip to carry out a single arm row on the suitable. Consider pulling out of your elbow joint versus your wrist, as in case you have been beginning a pull-start lawnmower. Cease as soon as your elbow is in keeping with your rib cage, making a straight line from shoulder to elbow. Maintain the row on the high for a second squeezing your shoulder blade in.
5. With management, decrease the dumbbell again to the beginning place.
6. Alternate sides, this time pulling the dumbbell in your left hand in the direction of your left hip, performing a single arm row on the left facet earlier than reducing the dumbbell again to beginning place.
7. Then, squeeze your shoulder blades collectively as you pull each the suitable and left arms again in the direction of your hips, elbows parallel to ribcage, performing a regular again row.

How To Do A Bicep Curl with Isometric Maintain

1. Begin in a standing place, toes beneath hips, core engaged, holding a dumbbell in every hand, palms dealing with out away from the physique, dumbbells at hip peak.
2. Preserving elbows locked at your sides, carry out a half bicep curl in your left arm, pausing when your elbow is bent at 90 levels. Maintain this half curl place on the left arm.
3. Then, curl the dumbbell in your proper hand up in the direction of your proper shoulder, performing a bicep curl on the suitable arm. Repeat thrice.
4. After performing three bicep curls on the suitable, change sides – this time holding the dumbbell in your proper hand at 90 levels and performing three bicep curls on the left facet.

How To Do A Staggered Squat

1. Stand with toes hip-width aside, maintain one dumbbell vertically at your chest (goblet squat maintain) or two dumbbells at your sides.
2. Stagger your toes, so your proper leg is barely in entrance of your left foot. Kickstand your again left foot, left heel floating off the bottom. Preserve 80% of your weight in your entrance foot, 20% in your again left toe.
3. Preserve a staggered stance as you decrease your hips down, sitting again right into a staggered squat. Push by means of the heel of your entrance foot to return to standing. Consider it as performing a single leg squat in your proper leg.

Modification: Drop weights, performing this transfer with simply your body weight.

How To Do A Lateral Squat

1. Begin together with your toes wider than your hips (suppose a large squat stance squat), together with your knees and toes pointing ahead. Or toes simply barely turned out away out of your physique.
2. Maintain one dumbbell at your chest such as you would throughout a goblet squat (vertically so dumbbell is touching your collarbone and sternum), elbows tucked in.
3. Shift your weight into your proper heel as you push your hips again, bending your proper knee whereas leaving your left leg straight. Consider performing a single leg squat together with your proper leg whereas your left leg stays straight.
4. Then, drive by means of your proper foot to reverse the motion, pushing you again as much as heart.

Modification: Drop weights, performing this train with simply your body weight.

How To Do A Girl Maker

1. Begin in a excessive plank place, each fingers in your dumbbells, shoulders stacked over wrists, core engaged.
2. Carry out a push up by reducing your chest to the bottom, letting your elbows fall again in the direction of your hips, then exhale, pushing again as much as beginning place.
3. Then, carry out a single arm plank row (or renegade row) on either side, pulling first your proper elbow to proper hip, then planting it on the bottom and pulling left elbow to left hip earlier than returning it to the bottom.
4. Then, step or bounce your toes as much as meet your fingers, touchdown in a low squat place.
5. Press by means of your heels to face tall, pulling the dumbbells up your physique as your hips drive ahead.
6. As you stand, curl the dumbbells as much as shoulder peak, then press overhead, stacking dumbbells over shoulders and protecting your core tight.
7. Reverse the motion, bringing the dumbbells again to shoulder peak, reducing the dumbbells to your hips, and bending your knees to decrease right into a squat.
8. Plant the dumbbells on the mat between your toes on the backside of your squat, and step or hop your toes again, touchdown in excessive plank place.

Modification: Omit the plank and push ups, performing as an alternative two alternating bent over rows, a squat after which curl and press the dumbbells overhead.

Lunge Maintain with Halo

Targets: Quads, hamstrings, glutes, core and shoulders.

That is additionally a fantastic train to extend shoulder mobility.