Add some dumbbells to your fitness routine and build some metabolism-boosting muscle while toning your entire body. We leave no muscle untouched with this workout, so grab a set of dumbbells between five and 25 pounds. Better yet, grab two sets — so you can challenge yourself on a few of the moves with heavier weights. The more often and consistently you lift, the more you will be able to lift!
Directions: Warm up with five minutes of light cardio, then repeat each three-exercise circuit three times. Start with 10 reps of each exercise, building up to 15 reps of each move as you get stronger.
Click here for a printable poster [1] of this workout.
Plank and Rotate
Twisting in a plank position fires up the core and works those love handles.
- Begin in a plank position holding a five-pound dumbbell in each hand, keeping your wrists stiff to protect the joints. Open your feet a little wider than hip distance.
- Lift your left hand to the ceiling, twisting through your entire torso. Your pelvis will rotate, but keep it level.
- Bring your left hand back to the floor, and repeat this action on the other side to complete one rep.
- Do 10 to 15 reps to complete a set.
Use five- to eight-pound dumbbells.
Single-Leg Scarecrows
Challenge your balance while working the small muscles that support your shoulder, known collectively as the rotator cuff. This move also makes for shapely upper arms.
- Stand on your left leg, and lift your right knee up until it is level with your hip. Holding a dumbbell in each hand, raise your arms out to the side until your upper arms are parallel to the ground. Bend your elbows to 90 degrees.
- Maintaining a strong sense of balance, rotate your upper arms forward to bring your fists to the floor; then rotate the upper arm backward to bring the fists up. Do not lower or raise your upper arms; keep them parallel to the floor. This completes one rep.
- Do 10 to 15 reps, then switch legs lifting the left leg up, and stand on the right foot for another 10 to 15 reps to complete the set.
Use five- to eight-pound dumbbells.
Squat, Curl, and Press
Moving from a squat to an overhead press gets the heart rate going (read: more calories burned) while building shapely glutes and gams.
- Stand with your feet directly under your hips holding a dumbbell in each hand. Sit back into your squat, keeping the weight in your heels, bringing your thighs parallel to the floor without letting your knees go beyond your toes.
- Push through your heels to return to standing while bringing the weights to your shoulders, performing a bicep curl.
- Stabilize your torso and keep your arms moving upward performing an overhead press with the palms facing out.
- Lower your arms back to your side to complete one rep.
- Do 10 to 15 reps.
Use Use five- to 15-pound dumbbells.
Lying Chest Fly
Work your pecs to give your chest a little lift while toning your low abs — what is not to love about this multitasking move?
- Lie on your back with your hips and knees both at 90-degree angles. Using your low abs, press your lower back into the mat. Raise your arms toward the ceiling, palms facing each other, keeping the elbow joint slightly bent.
- Keeping your torso stable, open your arms out to the side until your elbows are about two inches from the floor.
- Raise your arms back to the ceiling, bringing the weights together over your chest. This completes one rep.
- Do 15 reps to complete a set.
Use five- to 10-pound dumbbells.
Lying Overhead Reach
Work your shoulders and your abs with this exercise.
- Lie on your back with your hips and knees both at 90-degree angles, using your low abs to press your lower back into the mat. Raise your arms toward the ceiling, keeping the elbow joint slightly bent.
- Reach your arms overhead, bringing the dumbbells to tap the dumbbells on the floor above your head. Do not let your back arch away from the floor as your lower the weights.
- Raise your arms back to the starting position to complete one rep.
- Do 15 reps to complete a set.
Use five- to 10-pound weights.
Seated Russian Twist
Work your muffin top and tighten your core with this simple move.
- Sit with your heels about two feet from your butt, holding a dumbbell at your chest. Keeping your back straight, lean your entire torso back a few inches. You should feel your abs working to keep you upright.
- Without rounding your spine, rotate your ribcage to the left, then return to center to twist to the right. This completes one rep.
- Do 15 reps to complete a set.
Use five- to 15-pound dumbbells.
Reverse Lunge and Press
This full-body toner gets the heart rate going, too!
- Stand with your feet together, holding the weights at your shoulders with your palms facing out.
- Step your left foot back coming into a lunge, making 90-degree angles with your front and back knee.
- Push off your left foot, bringing your left knee forward so it is even with your left hip while raising your arms above your head. Do this motion with control.
- Without touching the floor with your left foot, step back into the lunge to start your second rep.
- Do 15 reps, then switch legs.
Use five- to 10-pound weights.
Plank and Straight-Arm Kickback
Work your arms and abs together with this plank variation.
- Start in a plank position holding a dumbbell in each hand. Open your feet wider than hip width for a stronger base of support.
- Lift your left arm behind you as high as you can. Bring the left arm back into plank to complete one rep.
- Do 10 to 15 reps with each arm.
Use five- to 10-pound weights.
Weighted Squat
Increase the your weighs for this final exercise, and work up to using a 25-pound dumbbell.
- Stand with feet a little wider than your hips, with toes pointed slightly outward, holding one dumbbell in both hands.
- Sit back to squat, keeping the weight in your heels and your chest lifted. The bottom of the dumbbell should lightly tap the floor.
- Push through your heels to return to standing to complete one rep.
- Do 15 reps.
Use a 15- to 25-pound dumbbell.