The Dumbbell Matrix
The db matrix combines 5-6 dumbbell exercises into a full body circuit workout that targets all your movement patterns (pushing, pulling, squatting, lunging, bending, and twisting). It's great for fatloss, core stability, endurance, as well as mobility. The best way to get started with this type of workout, if you have never tried it before, is to hold 2 moderately heavy dumbbells and perform 5-6 reps of each of the following exercises without resting between exercises: squats, bent over rows, lunges, overhead presses, lateral lunges, diagonal chops. Rest briefly after one circuit and continue repeating for 5-10 minutes. Once you can perform at least 5 minutes of continous work with excellent form you can try a more advanced version and perform 1 rep of each exercise flowing from one to the next without rest and continue repeating for 5-10 minutes. This is intense but also a very fun way to build a lean toned injury proof body.
Dumbbell Swings
Similar to kettlebell swings, db swings can be used for fatloss, core/hip stability, as well as cardio endurance. Start by holding a fairly heavy dumbbell with both hands then hinge at the hips as you swing the dumbbell forward a bit then sit back into the heels and allow the weight to swing between your thighs (tops of your hands should touch your inner thighs) then contract the glutes and snap the hips forward to raise back up to standing as you swing the weight up to about shoulder height. Continue repeating for 15-20 reps. The most important thing to remember about this fun dumbbell exercise is that it’s all about the core and hips. Yours arms, shoulders, and low back should be doing virtually no work. Click the link to check out all the best dumbbell swings and tips or watch the video below (the swings are after the bodyweight exercises).
Dumbbell Carry Workout
Similar to the db matrix workout above, a db carry workout is a fun full body workout for fatloss and total body endurance, strength, and core stability. You start with one dumbbell exercise then carry your weights a short distance and perform another db exercise and so on. After one circuit of about 4 exercises and 4 carries you set the weights down and take a break then repeat 4-5 more times. This type of workout is a great way to improve cardio and muscular endurance for more intense dumbbell workouts.
Burn fat and sculpt a lean toned body with 30 Minutes To Fitness: Weights Workout with Kelly Coffey-Meyer
