This 3-day dumbbell workout plan will strengthen your whole body and you can keep tweaking the program to continue to challenge you as you get stronger.
if you power through enough reps and get your heart pumping if you're moving with enough speed. But if you have your sights set on gaining muscle or building strength in the movement patterns you practice every day, you'll want to prioritize dumbbell workouts , too.
with a few rounds of dynamic moves like cat-cow, thread the needle, hip and shoulder CARs, bodyweight squats, and ankle rocks. Here, the three-day dumbbell workout plan, including an in-depth breakdown of how to perform each move, along with images to help you check your form.Day one of this dumbbell workout plan takes your body through a handful of fundamental movement patterns — push, pull, squat, and hinge.
Press into your heels and squeeze your glutes to lift your hips up toward the ceiling. You should form a straight line from knee to chin. This is the starting position On an exhale, lift the dumbbells out to the sides and up toward the ceiling until they're aligned with your ribcage. Avoid swinging your upper body and using momentum to thrust the dumbbells up.Stand with your feet hip-width apart, holding a dumbbell in each hand racked on your shoulders. Your palms are facing in toward each other. Engage your core by bracing as if someone is about to punch you in the stomach. This is the starting position.
Keep your chin tucked, back flat, and weight in your right foot. On an inhale, hinge forward from the hips to lower the dumbbell to the floor. Keep the dumbbell close to your body, as if you're shaving your leg. Continue lowering until you feel a stretch in your hamstrings, your chest is parallel with the floor, or your back starts to round.
Bring your elbows in front of your body slightly to protect the shoulder joint. Engage your core by bracing as if someone is about to punch you in the stomach. This is the starting position. On an exhale, pull the dumbbell up toward your ribcage, your right elbow shooting straight back behind you. Keep your arm tucked into your side by imagining you're holding a piece of paper underneath your armpit.
On an inhale, hinge forward from the hips, allowing the dumbbell to slowly lower toward the floor, keeping your back flat and chin tucked. Continue lowering until your chest is roughly parallel with the floor, you feel a stretch in your hamstrings, or your back begins to round. Engage your core by bracing as if someone is about to punch you in the stomach. This is the starting position.
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