Dumbbell Workouts - A Pair of Dumbbells & an Exercise BallDiscover dumbbell workouts you can do at home or at the health club with just a pair of dumbbells and an exercise ball.
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.
Back Rows
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 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 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 2 - Focus on only moving your ankle joint.
Shoulder Press
Tip 2 - Look forward throughout the dumbbell exercise. Tip 3 - Press straight up and down - keeping your elbows under your hands.
Triceps Extensions
Tip 2 - Keep your upper arms pointed straight towards the ceiling throughout the dumbbell exercise.
Exercise Ball Squat
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 2 - Focus on pulling in your belly button when exhaling. Tip 3 - Do as many repetitions as you can.
The Workout
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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