HOME WORKOUT
How to do the two dumbbell workout
The following exercises for the two dumbbell workout are to be done back to back, with no rest between each move. Perform 10 reps of each exercise and rest for 60–90 seconds once the whole circuit is complete. Repeat 3–5 times.
1. Deadlift
MUSCLES WORKED:
Glutes, hamstrings, quads, calves, core, traps, rhomboids, lats
Stand tall with soft knees and shoulders back, holding a pair of dumbbells at your sides. Press your hips back, keep your chest up and slowly lower the dumbbells towards the ground. Once the dumbbells reach midway down your shins, pause, squeeze your glutes and return to the starting position.
2. Two dumbbell push-up
MUSCLES WORKED:
Pecs, triceps, delts, core
Assume a push-up position with your hands and feet slightly wider than shoulder-width apart. Keeping good form, lower your torso until your chest lightly touches the floor. Push back up to the starting position, then drive your hips up while reaching one hand back towards the opposite foot.Return to the push-up position. That’s one rep.
Repeat using the other hand.
3. Windscreen wipers
MUSCLES WORKED:
Abs, obliques, pecs, triceps, delts, lats
Lie on your back with your arms extended, holding a dumbbell in each hand and your feet together. Keeping your arms straight, lift your legs and move them towards your right hand. Return your feet to the ground, then immediately lift them again towards your left hand. That’s one rep.
4. Thruster
MUSCLES WORKED:
Quads, hamstrings, glutes, core, delts, traps, triceps
Hold a pair of dumbbells on your shoulders with your hands in a neutral grip. Lower into a deep squat, keeping your back in good alignment. Drive up through your heels and punch the weights straight overhead. Drop back into the next squat and repeat.
5. Alternating reverse lunge
MUSCLES WORKED:
Quads, hamstrings, glutes, calves, core
With a pair of dumbbells at your sides, take a big step backwards. Lower until your rear knee lightly grazes the floor. Push through your front heel to return to the starting position. Alternate legs. That’s one rep.
6. Bent-over row
MUSCLES WORKED:
Core, lats, rhomboids, posterior delts, erectors, biceps
Hold the dumbbells in front of your body.Bend your knees slightly, push your hips back and keep your chest up and shoulders down.Row the weights up towards your sides, keeping your elbows tucked in.Pause briefly at the top, then lower back to the start.
7. Dumbbell swing
MUSCLES WORKED:
Glutes, quads, hamstrings, core
Hold the dumbbells close together. Hinge your hips backwards, then snap them forward explosively.Allow the weights to swing up to around shoulder height before falling back into the next rep. Keep your arms relaxed. All momentum should come from your hips.
8. Power high pull
MUSCLES WORKED:
Pecs, triceps, traps, delts, core, lats, rhomboids
Begin with your hips back and chest up, holding the dumbbells just above your knees. Drive your hips forward, rise onto your toes and pull the weights upward.Pause briefly at the top with elbows wide. Lower under control and repeat. Great for shoulders.
