Full body workout

Dumbbells are great to use in your training program, but did you know that you can do a full workout routine using only dumbbells?

The following program should be used in four rounds. Round one: 12 reps, Round two: 10 reps, Round three: 8 reps and finally Round four: 6 reps. Remember to rest around 45-60 seconds between each round.

Squat thrust 

How to do it: Stand holding a pair of dumbbells at your sides. Squat and kick your legs backward into a pushup position. Then quickly return your legs to a squat, stand up, and jump.

Bent-over row 

How to do it: Holding a pair of dumbbells, bend at your hips and knees and lower your torso until it’s almost parallel to the floor. Bend your elbows and pull the dumbbells to the sides of your torso. Pause, and then slowly lower them.

Straight-leg deadlift 

How to do it: Using an overhand grip, hold the dumbbells in front of your thighs. Stand with your feet hip-width apart and knees slightly bent. Bend at your hips to lower your torso until it’s almost parallel to the floor. Pause, and raise back up.

Thrusters 

How to do it: Stand with your feet shoulder-width apart, holding a pair of dumbbells next to your shoulders. Squat so your thighs are parallel to the floor. As you stand up, press the dumbbells up. Then lower them back down to your shoulders.

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