December 04, 2019 4 min read
This dumbbell workout brought to you by SHEFIT Ambassador Karrah is a go-to full-body workout for any fitness level. Only requiring a set of dumbbells (weight of your choice, of course), this program has just the right amount of volume to promote muscle growth, and is perfect to do at home, the gym, or anywhere on the go.
This workout is made up of supersets with two pairs of exercises per superset to perform back to back to keep your muscles under tension for as long as possible. Supersets are one of the most effective ways to use dumbbells in your training, helping to burn fat and build lean muscle. For best results, complete each superset four times.
Karrah is wearing The Ultimate in Confident, $69.
SUPERSET 1: 4 ROUNDS
10 Twisted Squat Thrusters (per side)
Begin holding a dumbbell in your right hand with your arm bent at shoulder position, your left arm should be at shoulder position as well and fully extended out to your side. Place your feet shoulder-width apart, with your toes pointed outward. Brace your abs, push your hips back and bend your knees, lowering the body into a squat. Upon pushing back up to the starting position extend your right arm above head and rotate your torso to the left ensuring your core is engaged. Repeat on the opposite side.
10 Runners Lunge to Curl (per side)
Begin in runners lunge with your right leg extended back, your left foot under your right shoulder, and holding a dumbbell in each hand with arms extended directly next to your feet. Extend off your left foot, lift upward, and drive your right knee into the air. Upon extending your knee, curl the weight while contracting your biceps. Return to the starting position and repeat on the opposite side.
SUPERSET 2: 4 ROUNDS
10 Three Point Powerjacks
Stand with feet hip-width apart, knees soft, and toes pointed outward. Hold one dumbbell with both hands in front of hips with palms facing thighs. Keeping spine in neutral position and squeezing shoulder blades, start sending the hips back. Lower dumbbells in front of shins, keeping them close to the body. Once they pass the knees, do not allow the hips to sink further. In a fast motion, jump feet together brining dumbbell to the center of your chest for one breath, then bringing dumbbell overhead with arms fully extended and jumping feet back out to hip-width apart. Then, jump feet back together and position dumbbell to center of chest, and back to starting position. Repeat.
10 Tricep Kickbacks
Hold a dumbbell in each hand with your palms facing in towards each other, keeping your knees bent slightly. Engage your core and maintain a straight spine as you hinge forward at the waist, bringing your torso almost parallel to the floor. Keep your upper arms in close to your body and head in line with your spine, tucking your chin in slightly. On an exhale, engage your triceps by straightening your elbows. Hold your upper arms still, only moving your forearms during this movement. Pause here, then inhale to return the weights to the starting position. Repeat.
SUPERSET 3: 4 ROUNDS
10 DB Deadlift
Stand with feet hip-width apart, holding dumbbells in front of hips, palms facing thighs. Squeeze shoulder blades together to keep spine in a neutral position. Inhale, first hinging at the hips then knees to lower dumbbells along the front of legs, pausing when torso is parallel to the ground. Exhale and drive through the mid-foot to return to standing, keeping dumbbells close to the body throughout. Fully extend hips and knees, squeezing glutes at the top and curling arms bringing dumbbells to shoulder level. Repeat.
Hold the dumbbells so that your thumbs point in toward one another and your palms face your body. Stand with your feet about should-width apart, your knees should be slightly bent. Slowly bend forward at your waist so that your chest is leaning forward over your feet. Begin with your arms fully extended, enabling the dumbbells to naturally hang down at about mid-shin level. Next, lift or "row" the dumbbells up to the top and close to your stomach. Slowly return to the starting position and repeat. Make sure to keep your head up, back straight, and your shoulders back throughout this movement so that your spine is secure and stable at all times.
SUPERSET 4: 4 ROUNDS
10 Single Arm Squat Thrusters (per side)
Begin holding a dumbbell in your right hand with your arm bent at shoulder position, your left arm should be at shoulder position as well and fully extended out to your side. Place your feet shoulder-width apart, with your toes pointed outward. Brace your abs, push your hips back and bend your knees, lowering the body into a squat. Upon pushing back up to the starting position extend your right arm above head. Repeat on the opposite side.
5 External Rotation to Bent Lateral Raise
Stand with feet shoulder-width apart, maintain a neutral spine and keep your shoulders square. With a dumbbell in each hand begin with your arms bent and elbows tucked close to the body. Laterally rotate your arms keeping your elbows tucked and at a 90 degree angel until you feel a slight strain in the shoulder socket. Bring dumbbells back to the starting position. Then, while maintaining the torso in a stationary position, lift the dumbbells to your side with a slight bend in the elbows and the hands slightly titled forward. Continue to go up until arms are parallel to the floor. Lower the dumbbells back down slowly to the starting position. Repeat entire movement.