If you want to transform your body in the shortest amount of time, there are two things you need to accomplish: burn body fat and build lean muscle. Yes, women, this also applies to you.
By building lean muscle and burning body fat, you will shape your body and develop that lean, athletic look.
So the question is this: how do you achieve both goals in the shortest amount of time with dumbbell workouts?
Simple: You just apply some basic, yet very effective principles to your dumbbell workouts.
First things first, you need to use the best dumbbell and bodyweight exercises. Most people just train with isolation exercises like dumbbell flyes, lateral raises, curls, kickbacks, and other useless exercises.
Yes, those exercises are useless. They will not help you burn body fat or build lean muscle.
To achieve those goals, you need to use exercises that recruit a lot of muscle mass. Here is a short list of the best dumbbell and bodyweight exercises.
Note: the abbreviation “DB” stands for dumbbell
-Dominated and all variants
– Database Rows
-DB renegade ranks
-Jump squats and lunges
-DB Squat (front, bag, etc)
-DB Bulgarian split squat
-DB Deadlift/Romanian Deadlift
-DB swings (double, 1 arm)
-DB Lunges and all variations
-Parallel Bar Dips
-Push-ups and all the variants
-DB bench press (neutral, incline, flat bench, etc.)
-DB floor press
-DB push press
-DB Overhead Press
Full Body Exercises
-DB boot and split boot
-DB Clean and Press
Those exercises will allow you to burn body fat and build lean muscle in the shortest amount of time possible.
In addition to using the best exercises, you should perform full body workouts. Performing three full-body workouts per week is the best way to get the most body-transforming results in the least amount of time.
Since you’ll be working each muscle group three times a week, you’ll be sure to boost your fat-burning metabolism and stimulate your body to build lean, sexy, fat-burning muscle. That is the best way to get more results in less time.
Now we’ll combine those two very important tips with some sample dumbbell exercises. Please note that each workout will include one exercise from each category listed above.
Example 1 of exercises with dumbbells
-1 arm DB Clean and Press x 6 repetitions on each side
-Alternating DB Reverse Lunge x 6 reps each side
-DB Renegade Row x 6 reps each side
-DB bench press x 6 repetitions
Perform those exercises one after the other and use one of the following training methods: 1) perform a total of three to six circuits and time yourself to see how long it takes you to complete them all, or 2) perform as many circuits as possible in a given period of time; example 15-30 minutes.
Example of 2 exercises with dumbbells
-Burpee x 12
-DB front squat x 12
-Pull-ups x as many as possible or DB Row with Palms Up Grip x 12
-1 DB Push-Press Arm x 12 each side
Perform these exercises back to back and complete a total of three to five circuits, or complete as many circuits as possible in 15-30 minutes.