Build Strength Comprehensively in Half an Hour with a Dumbbell Set and Five Exercises (No Need for a Gym)
Sandy Sklar, a certified trainer with over 20 years of experience, has designed a full-body dumbbell workout that strengthens the chest, back, shoulders, legs, core, and arms. This workout consists of five movements performed in sequence, typically for 3 to 4 sets with the indicated repetitions.
The Workout
- Dumbbell Pullover - 10 to 12 reps
- Plyo 'Pop' Push-Up - 10 to 12 reps
- Alternating Bent-Over Row - 16 to 20 total reps (counting both arms)
- Romanian Deadlift (RDL), Clean to Front Squat - 10 to 12 reps
This workout targets multiple muscle groups for a comprehensive full-body session, blending strength and power moves with dumbbells.
Correct Form and Execution
Each exercise requires proper form and execution for maximum benefit and safety. Here's a brief guide on how to perform each move:
- Dumbbell Pullover: Lie on a bench or stable surface holding one dumbbell with both hands above your chest. Lower the dumbbell behind your head in an arc while keeping arms slightly bent, then bring it back to start. Keep your core engaged throughout.
- Plyo 'Pop' Push-Up: Begin in a high plank position. Lower into a push-up, then explosively push off the ground allowing your hands to leave briefly (a "pop"), landing softly and repeating. Keep your body aligned and core tight.
- Alternating Bent-Over Row: With a dumbbell in each hand, hinge at your hips with a neutral spine. Row one dumbbell up towards your ribcage while stabilizing the body, lower it, then row with the other arm. Avoid rounding your back.
- Romanian Deadlift (RDL), Clean to Front Squat: Start holding dumbbells at your sides. Perform an RDL by hinging at the hips with a slight knee bend, lowering dumbbells down your legs. Then clean the dumbbells (lift them to front rack position at shoulders) and immediately perform a front squat by bending knees to sit back into squat, then stand up. This combines posterior chain and lower body work with an added clean for power development.
Exercise Sequence and Sets
Perform the exercises in the order listed. Complete 3 to 4 sets depending on your fitness level. Rest briefly between sets or keep transitions quick for conditioning. This sequence is designed to activate major muscle groups efficiently using dumbbells with an emphasis on form, power, and strength.
Practicing the moves in isolation can help master the movement patterns before performing the full workout. It's worth noting that the RDL and the squat involve different movement patterns. The workout requires a pair of moderately heavy dumbbells.
If you want, I can provide additional tips on modifications or progression for this workout. The RDL to squat with biceps curl is a compound exercise that works the core, glutes, hamstrings, quads, and biceps. Sandy Sklar's workout sessions feature combinations of tried-and-tested moves and compound exercises that target multiple muscles.
The routine is repeated three more times to complete the workout, with a 60-second rest after completion of all exercises. The recent full-body session by Sandy Sklar consists of five movements, each performed 10 times. Practicing the moves in isolation can help master the movement patterns before performing the full workout. In an RDL, the hinge is at the hip with minimal knee movement, while in a squat, both knees and hips bend.
- To complement Sandy Sklar's full-body dumbbell workout, consider incorporating yoga and health-and-wellness practices into your routine for holistic fitness and well-being.
- After completing the dumbbell workout, switch to science-backed practices like yoga, meditation, or stretching exercises to promote relaxation, stress relief, and overall health-and-wellness benefits, enhancing your fitness-and-exercise regimen.
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