Reverse Lunge Dumbbell Bicep Curl

Posted on August 29, 2018 by admin

Hello, it’s a new week which means it’s time for a new Home Exercise of the Week! This time I have a great full body exercise for you called the Reverse Lunge Dumbbell Bicep Curl.

The Reverse Lunge Dumbbell Bicep Curl requires a bit of coordination but with some practice it will get easier. With this exercise you will primarily be working on your quadriceps, hamstrings, glutes, biceps, and forearms. You will also be working on the stabilizer muscles of your ankles as well as your core when progressing through the movement.

If you don’t have a set of dumbbells that’s okay. You can use any object around the house like soup cans or water bottles. Ideally you would want something a little heavier but if nothing else you will still benefit from the curling motion of the arms.

Here are the key performance points:

stand tall with shoulders back, chest held high, and a dumbbell in each hand at your side with your palms facing forward
take a big step back with your right leg and bend at both knees until your legs are at 90 degree angles
while lunging in to this bottom position you want to curl the weights up at the same time while maintaining that palm forward hand position and squeezing your bicep muscles
stay as upright as possible throughout the movement and keep your shoulders back and chest held high
from this bottom lunge position, press through the heel of your left foot to drive yourself back up to the starting position
on your way back up to the starting position, slowly lower the dumbbells back down to your sides with that same palm forward position
from this starting position, repeat the movement for your other leg and keep alternating legs until the desired number of reps are complete

So there you have the Reverse Lunge Dumbbell Bicep Curl. As with any full body movement, your heart and lungs will work harder, you will burn more calories, and you will be sweating more. It’s a tough one but the benefits are great!

If you like this exercise please leave a comment below or if you have any questions please ask.

See you next week with another new exercise!

Two Arm Bent Over Dumbbell Row

Posted on August 22, 2018 by admin

Hey there, it’s time for a new Home Exercise of the Week! This time I have a dumbbell exercise for you called the Two Arm Bent Over Dumbbell Row. This is a great compound exercise to work your lats, rhomboids, rear delts, traps, and biceps.

If you don’t have a set of dumbbells that’s ok, you can use any two objects that are equally balanced like a couple of water jugs.

Let’s take a look at how to do the Two Arm Bent Over Dumbbell Row properly.

hold a dumbbell or heavy object in each hand and stand with your feet about shoulder width apart
bend your knees slightly and bring your torso forward by bending at the waist
keep bending forward while keeping your back as straight as possible until your torso is almost parallel to the floor
from this bent over position, exhale and pull the dumbbells up and towards you while keeping your elbows tucked in to your sides
squeeze your back muscles and your shoulder blades together at the top of the movement
pause for a second and then inhale and lower the weights to the starting position
repeat for your desired repetitions

So there you have the Two Arm Bent Over Dumbbell Row. This is one of the best compound exercises for you back and you will build a lot of strength and help prevent a lot of back injuries with this exercise.

Let me know how you do with this one in the comment section below or if you have any questions.

See you next week with another new exercise!

Dumbbell Burpee Shoulder Press

Posted on July 16, 2018 by admin

Hey there! It has been a while since I’ve posted a new Home Exercise of the Week but the series is back and I have a whole bunch of new exercises to show you over the next few months.

This week I have the Dumbbell Burpee Shoulder Press. This is a fantastic full body exercise that will target your quadriceps, hamstrings, glutes, core, shoulders, and triceps. You will also get a really good cardiovascular workout from this exercise! If you don’t have dumbbells that’s ok, you can use any substitute like a medicine ball, sandbag, or just put your hands up in the air.

Let’s take a look at the key points to doing the Dumbbell Burpee Shoulder Press properly.

have a pair of dumbbells (or substitute) in front of you at your feet
squat down and grab the handles of the dumbbells
from this position jump both feet back until you are in a full plank position while keeping your core flexed and tight
jump your feet back up to your hands and stand up with the dumbbells in your hands
press the weights up over your head to do the shoulder press
lower the weights back down to the floor and repeat

So there you have the Dumbbell Burpee Shoulder Press. It’s a challenging exercise that will get you sweating and your heart pumping!

I’ll be back next week with another new exercise so stay tuned and feel free to leave a comment below about how you did with the exercise or if you have any questions.

Full Body Workout with Weights

Posted on December 4, 2013 by admin

Hey everyone! The holidays are fast approaching and during this time of year there is an abundance of food and goodies to tempt you so to help you stay on track and keep your metabolism revved up, I have a Full Body Workout with Weights for you to try for the Home Workout of the Week!

For this workout you will need a stability ball and some dumbbells. If you don’t have either then you can use some objects around the house that provide resistance like water bottles or soup cans. A stability ball and a couple of weights are fairly inexpensive though and I definitely recommend picking some up to have at home so you can get a workout in anytime.

Give this Full Body Workout with Weights a shot and let me know how you do!

Full Body Workout with Weights

Warm-Up

12 Bodyweight Squats
10 Pushups
12 Spiderman Climbs
10 Spinal Rotations for each side
10 Shoulder Circles for each arm

Superset 1

Dumbbell Swing – 15 reps
Deep Swimmer Press – 10 to 12 reps
Side Plank – 30 seconds each side
Jumping Jacks – 30 seconds

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 2

Stability Ball Dumbbell Chest Press – 10 to 12 reps
Reverse Lunge Leg Kick – 10 reps each leg
In and Out Crunch – 15 to 20 reps
Jumping Jacks – 30 seconds

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 3

Locomotive Row – 30 to 40 reps
One Leg Deadlift – 10 to 12 reps each leg
Jackknife – 15 to 20 reps
Jumping Jacks – 30 seconds

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 4

In and Out Bicep Curl – 8 to 10 reps (curling in front then to the side counts as 1 rep)
One Arm Tricep Kickback – 10 to 12 reps each arm
Pulse Up – 15 to 20 reps
Jumping Jacks

Rest for 30 to 60 seconds then repeat the superset 1 more time

Homebody Training

ALL YOU HAVE TO HAVE IS DETERMINATION. I WILL HELP YOU THE REST OF THE WAY.

Tag Archives: dumbbell

Reverse Lunge Dumbbell Bicep Curl

Two Arm Bent Over Dumbbell Row

Dumbbell Burpee Shoulder Press

Full Body Workout with Weights