Dumbbell Workouts - A Pair of Dumbbells & an Exercise Ball

Discover dumbbell workouts you can do at home or at the health club with just a pair of dumbbells and an exercise ball.

You may be wondering:

What do you need in order to get a good workout?

How do you do each exercise?

How many reps and sets do you need to do?

Below discover the answers to these questions along with a sample workout to help you get started.

Dumbbell Workouts - with Exercise Ball

Back Rows

Tip 1 - Look forward throughout the movemnt.

Tip 2 - Maintain a flat back - not allowing it to round out.

Tip 3 - Keep your elbows close to your sides throughout the exercise.

Exercise Ball Chest Press

Tip 1 - Rest your upper back on the exercise ball.

Tip 2 - Keep your feet at shoulder width for balance.

Tip 3 - Press straight up and down - keeping your elbows under your hands.

Exercise Ball Biceps Curl

Tip 1 - Rest your upper back against the ball.

Tip 2 - Look forward throughout the movement.

Tip 3 - Keep your elbows against your sides throughout the dumbbell exercise - not allowing them to come forward.

Calf Raises

Tip 1 - Rest your upper back against the ball.

Tip 2 - Focus on only moving your ankle joint.

Shoulder Press

Tip 1 - Keep your feet at shoulder width or wider for balance.

Tip 2 - Look forward throughout the dumbbell exercise.

Tip 3 - Press straight up and down - keeping your elbows under your hands.

Triceps Extensions

Tip 1 - Rest your upper/middle back on the exercise ball.

Tip 2 - Keep your upper arms pointed straight towards the ceiling throughout the dumbbell exercise.

Exercise Ball Squat

Tip 1 - Look forward throughout the movement.

Tip 2 - Go as low as comfortable.

Tip 3 - Rest the ball on your upper/middle back.

Tip 4 - Keep your feet at shoulder width.

Exercise Ball Crunches

Tip 1 - Exhale when crunching upward.

Tip 2 - Focus on pulling in your belly button when exhaling.

Tip 3 - Do as many repetitions as you can.

The Workout

Do 14 - 16 repetitions per exercise.

Do all 8 exercises in a row without any rest inbetween = 1 circuit

Take a rest period of 1 - 2 minutes between circuits.

Do 2 - 3 circuits per workout.

Do workout 3 - 4 times a week.

If you haven't worked out in awhile, start slow. Do only 1 circuit and after a week of consistent training, add another.

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This site is designed for educational purposes only and is not engaged in rendering medical advice or professional services. Please check with your health care professional prior to starting any exercise program.