Dumbbells are excellent weights to have for workouts. When setting yourself up to exercise, get yourself some Dumbbells and the Home Gym is a good place to put them to some fat burning workouts.
Human biology dictates that when muscles are made to contract and expand under weight or tension they grow bigger and stronger.
As the muscles work under the weights, your body will burn all the fat deposits and you remain with leaner tissue. When you need some serious workouts for strength training and fat loss, get some dumbbells for your home gym.
Why dumbbells for your home gym
Its wise to invest in several pairs of dumbbells for your home gym for the following good reasons
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- They are compact weights which take up very little space in the house. 2-3 pairs can be enough for your workouts
- Easy to store away in a cupboard when not in use
- Serious fat burners. Your workouts will get you exactly where you want to be
- Using free weights will force your body to engage stabilizing muscles for compound workouts
- Engaging stabilizer muscles improves muscle balance and coordination
- You gain muscular strength
- Stronger bones and tendons
- You get buffed and ripped, the body of champions
The workout – 35 Minutes of Pain and Gain
The following is a workout routine which you can do in your home gym in the garage, outside on your patio, in your living room or even in your bedroom. You just need a bit of space where you can operate freely and not damage your furniture if its in the house.
It’s a full body workout where you get to work your lower body, mid section and upper body.
The weights of the dumbbells depend on your level of fitness. If you are a beginner start with the smaller weights and increase as your muscles get stronger.
Use smaller weights in exercises that you use both dumbbells. Use a heavier weight in exercises where you use just one dumbbell.
Equipment needed
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- 5-20 Lbs pairs Dumbbells
- Exercise Mat
- Gym Gloves
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Warmup – 5 Minutes
Every workout must start with a warm up. This will help your body to prepare for the workout. It gets your heart to start increasing the pumping rate and increase blood flow. It reduces the risk of injury and cramps when working out.
Workout for the Lower Body
1. Squat and Press – 5 Minutes
Grab your 5-10 Lbs dumbbells one in each hand. Lift them and bring them to rest in front of your shoulders. Hold the dumbbells with your palms facing you.
With your feet at shoulder width go down into a deep squat.
Keep your back straight.
Continue to hold the dumbbells at shoulder level with your palms facing you.
As you get up from the squat proceed to lift the dumbbells up above your head.
Twist the dumbbells as you straighten your arms.
The dumbbells must do a 180 degree turn and your arms must be straight above your head as your body is fully erect.
Pause for a moment then reverse the move and turn the dumbbells again 180 degrees as you bring them down back to the front of your shoulders.
That is 1 rep before you go down again into a deep squat.
This exercise works both the lower body and upper body at the same time
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- Calves
- Quads
- Hamstrings
- Glutes
- Pectorals
- Deltoids
- Triceps
- Trapezius
2. Lunges – 5 Minutes
Grab your 5-10 Lbs dumbbells one in each hand. Stand with your feettogether as you hold the dumbbells by your sides. Proceed to take a step forward.
Go down with the rear leg until your knee is almost touching the ground.
Reverse the move as you get back up and step back to the spot you started from.
Keep your arms straight as you hold the dumbbells by your sides.
Perform 10 reps X 2 Sets
Muscles worked:
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- ABS
- Glutes
- Quads
- Hamstrings
- Calves
Workout for mid section
1. AB Sweeper – 5 Minutes
Lie on your back on the mat with a dumbbell in each hand. Lift your legs up and hold them at 45 degree angle to the ground. Lift you head off the ground.
Start with the dumbbells on your sides by your hips. Proceed to swing the dumbbells up in an arc with arms straight, over your head.
Reverse the move before the dumbbells touch the ground over your head and bring them back in the same arc back to your sides by your hips.
Your legs must stay at the 45 degree angle.
You head must be off the ground.
Perform 10 reps X 2 sets
Muscles worked:
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- ABS
- Obliques
- Core
- Lower Back
- Pectorals
- Triceps
2. Russian Twist – 5 Minutes
Grab one heavy 20Lbs dumbbell with both hands. Sit on the mat and raise your legs 45 degrees off the ground.
Your back must be straight at 45 degree angle to the ground.
Only your butt must be on the mat.
Hold the dumbbell firmly with both hands just above your stomach.
Proceed to twist your arms to the left like you want to place the dumbbell on the ground on your left side.
Just before the dumbbell touches the ground reverse the move and bring it back to your stomach.
Twist your arms this time to the right like you want to place the dumbbell on the ground to the right.
Reverse again and bring it back to your stomach.
You can do 10 reps X 2 sets
Muscles worked:
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- Abs
- Obliques
- Lower back
- Hip Flexors
- Lats
Workout for the Upper Body
1. Bicep Curls – 5 Minutes
Hold the 10-20Lbs dumbbells one in each hand.
Stand with your feet at shoulder width and hold the dumbbells by your sides with straight arms.
Proceed to lift the right dumbbell and curl your fore arm to bring up the dumbbell to the front of your right shoulder.
You must twist the dumbbell as you lift your forearm such that your palms must be facing you as the dumbbell gets to your shoulder.
Your elbow must remain down at your side and you must move only your forearm.
Reverse the move and slowly lower the dumbbell back to your side.
Proceed to lift the left dumbbell with the same movement up to your left shoulder.
One rep is when you have curled both the right and the left dumbbells.
You can do 10 reps X 2
Muscles worked:
2. Tricep Extensions – 5 Minutes
Grab one heavy 20 Lbs dumbbell with both hands. Stand with your feet at shoulder width.
Lift the dumbbell up over your head and hold it firmly with both hands.
Fold your elbows and lower the dumbbell to the back of your head.
Move only your forearms. Your upper arms must stay put above your head.
Reverse the move before the dumbbell touches your back.
One rep is when the dumbbell is back up on top of your head.
You can do 10 reps X 2 sets
Muscles worked:
The above power workout is for just 35 Minutes. You can do this workout twice a week and the other days do cardio workouts.
Your body will lose the excess fat deposits and lose some serious pounds. Your muscles will get buffed and ripped in no time at all.
Just remember to compliment these workouts with a healthy and balanced diet. The right nutrition is equally important for you to achieve your goals.
Go get yourself some dumbbells and the home gym will be enjoyable with the above power workouts.
>> Click here for our CAP Dumbbells with Rack Review <<
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