There are so many benefits of a complete body workout routine. You get to work out every inch of your body in just one go. What’s more, you don’t need any crazy fitness equipment to do it, either – all you need is a set of dumbbells. Well, that and some free weights. If you’re looking for the perfect full body dumbbell workout routine at home PDF and can’t find it anywhere on the net, I’ve finally found one. If a desire for a complete body workout on the go is calling you, you’re not alone. This routine has been designed to get your body looking and feeling healthy in as little time as possible.. If you’re looking for a weight loss exercise plan that combines cardio and strength training, this fullbody dumbbell workout routine is perfect! This article discusses the benefits of using full body dumbbell workouts to achieve a total-body workout.
Table of Contents
Full Body Dumbbell Exercise Routine At Home
There are a lot of people who think that they need to go to the gym to work out. However, this is not true. You can easily do a full body dumbbell routine at home. It might even be better for you since you will not have to deal with the crowds at the gym.
This PDF will show you a step-by-step guide on how to do a full body dumbbell routine at home. You will need a pair of dumbbells for this routine. Start by doing a warm-up such as jogging in place or jumping jacks.
Then, move on to the central part of the workout. For this routine, you will be doing three sets of eight exercises. The first set is for your chest and back. The second set is for your legs and butt. The third set is for your arms and shoulders.
Each exercise should be done for 30 seconds with a 15-second break in between each one. Once you have completed all three sets, cool down with some stretches. This routine can be done 3-5 times per week, depending on your fitness level and goals.
What to Eat and When to Do the Workouts
Assuming you would like a general outline for this section:
People should eat a healthy and balanced diet to support their workout routine
- It is essential to consult with a doctor or nutritionist to get specific dietary recommendations
- Eating before a workout:
- About an hour before, people should eat a light meal that is high in carbs and low in fat
- This will help provide energy for the workout
- Foods to avoid before working out:
- Anything that is high in fat, as this can cause digestive issues
- Heavyweight meals, as can make people feel sluggish
- After the workout:
- It is important to refuel the body with nutrients lost during the workout
- A mix of protein and carbs are ideal after working out
Equipment you need for this routine.
- A pair of dumbbells
- An exercise mat or a towel to put down on the floor
That’s it! Just two things. Of course, if you want to get a little fancier, you can always use a weight bench and some adjustable dumbbells, but those aren’t necessary.
Exercises:
Abdominal Exercises
Abdominal exercises are a great way to tone your stomach and improve your overall health. There are many different types of abdominal exercises, so it is essential to find the ones that work best for you. Below is a list of some popular abdominal exercises:
Crunches: Crunches are a great way to tone your stomach muscles. To do a crunch:
- Lie on your back on the ground with your knees bent and feet flat on the floor.
- Place your hands behind your head and raise your head and shoulders off the ground.
- Hold this position for a few seconds, then lower yourself back down.
- Repeat this process 10-15 times.
Sit-Ups: Sit-ups are another effective way to tone your stomach muscles. To do a sit-up:
- Lie on your back on the ground with your knees bent and feet flat on the floor.
- Place your hands behind your head and raise yourself up so that your upper body is perpendicular to the ground.
- Hold this position for a few seconds, then lower yourself back down.
- Repeat this process 10-15 times.
Planks: Planks are a great core exercise that can help tone all of the muscles in your stomach area. To do a plank, get into a pushup position with your elbows bent and resting on the ground. Your body should form a straight line from head to toe. Hold this position for 30-60 seconds, then lower yourself back down to the starting position. Repeat this process 3
Standing Barbell Curls
👉🏼 The standing barbell curl is one of the most effective exercises for developing bigger, more muscular biceps.
Here’s how to do it:
- 1. Grasp a barbell with your hands shoulder-width apart and let it hang at arm’s length in front of you.
- 2. Keeping your elbows close to your sides, curl the barbell up until your forearms are vertical.
- 3. Squeeze your biceps at the top of the curl, then slowly lower the barbell back to the starting position.
- 4. Repeat for 3-5 sets of 8-12 reps.
Lying Reverse Flyes
Lying reverse flyes are one of the best exercises for targeting your lower back. To perform this exercise, lie facing down on a bench with your feet together and a dumbbell in each hand.
Using your back muscles, slowly lift the dumbbells out to the side until your arms are parallel to the floor. Hold for a count of two and then return to the starting position. Repeat for 10-12 reps.
Body Weight Knee High Sprints
Finally, the knee-high sprints are the last pieces of this full body dumbbell workout routine pdf. This exercise is going to get your heart rate up and get the blood flowing. You’ll start by standing with your feet about shoulder-width apart. Take a deep breath and then forcefully bring your knees up as high as you can as you exhale. Make sure to land lightly on your toes and keep your core engaged throughout the movement. You will want to do this for 30 seconds to 1 minute.
Download Full Body Dumbbell Workout Routine At Home PDF
The long-awaited Full Body Dumbbell Workout Routine At Home PDF is finally here! This detailed workout routine outlines everything you need to do to get an effective full body workout using only dumbbells.
This routine is perfect for those who don’t have gym access or want to switch up their workout routine. The exercises are all compound movements that target multiple muscle groups, making it a very efficient way to work out.
Detailed instructions and photographs accompany each exercise, so you can be sure you’re doing them correctly. The routine is also adaptable, so you can increase or decrease your weight depending on your strength levels.
So what are you waiting for? Download the Full Body Dumbbell Workout Routine At Home PDF now and start getting in shape today!
Conclusion
Finally, the PDF for the full body dumbbell workout routine at home has been revealed! This highly effective workout can be done with just a few basic dumbbells and does not require fancy equipment. With this routine, you can tone all of your major muscle groups and get a great cardio workout. So what are you waiting for? Print out the PDF and get started on your fitness journey today!
