Movement

Full-Body Dumbbells Workout With UR.Life

Elevate your workout with dumbbell exercises. This full-body dumbbell workout by UR.Life exercise rehabilitation specialist Dr. K. Vijay Simha, targets all major muscle groups.

By URLife Team

30 Jul 2024

While there's no one-size-fits-all answer when it comes to the best equipment for exercise, each type of equipment is designed to target different areas of the body, allowing for a well-rounded workout routine. However, dumbbells are versatile, making it easy for people to use them for a range of exercises.

They are ideal for beginners who are new to strength training, as they allow for gradual progression and better control over each movement. For those with more experience, dumbbells offer the flexibility to perform advanced exercises and target specific muscle groups more precisely.
Dumbbells are valuable for individuals looking to improve muscle tone, increase endurance, or recover from injuries. Also, if you are someone who prefers working out at home, dumbbells can be the best tool to help you out.

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Full-Body Workout With Dumbbells

We spoke to a UR.Life Studio trainer Dr. K. Vijay Simha, BPT, MS Exercise Physiology on how you can best use dumbbells to improve the intensity of your workouts. Here are his suggestions:

Floor Chest Press

Lie on your back on the floor with a dumbbell in each hand, arms extended straight up, and feet flat on the floor.
Lower the dumbbells to your chest, keeping your elbows at about 45 degrees. Push the dumbbells back up to the starting position.

Reps: 15, 12, 10, 8

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Goblet Squats

Stand with your feet shoulder-width apart, holding a dumbbell close to your chest with both hands, elbows pointing down.
Lower your body by bending at the knees and hips, keeping your chest up and back straight. Push through your heels to return to the starting position.

Reps: 15, 12, 10, 8

Standing Shoulder Press

Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height, palms facing forward.
Press the dumbbells overhead until your arms are fully extended. Lower the dumbbells back to shoulder height.

Reps: 15, 12, 10, 8

Static Forward Lunges

Stand with feet hip-width apart, holding a dumbbell in each hand at your sides.
Step forward with one foot into a lunge position, making sure your front thigh is parallel to the ground. Push back to the starting position.
Repeat on the same leg for all reps before switching legs.

Reps: 15, 12, 10, 8

Standing Bicep Curls with Twist:

Grab a pair of dumbbells and let them hang at arms length to your sides. Stand upright with a tight torso. Your palms should be facing your body or thighs.
Curl the dumbbells up towards your shoulders, rotating your wrists so that your palms face up at the top of the movement. Slowly lower the dumbbells back to the starting position.

Reps: 15, 12, 10, 8

Hip Thrusters

Sit on the floor with your upper back resting against a bench or elevated surface. Place a dumbbell across your hips, holding it in place with your hands.
Push through your heels and thrust your hips upward until your body forms a straight line from your shoulders to your knees. Lower your hips back down to the starting position.

Reps: 15, 12, 10, 8

Double Arm Overhead Extensions (Triceps)

Stand or sit with a dumbbell held with both hands above your head, arms fully extended. Keep your elbows close to your head.
Lower the dumbbell behind your head by bending your elbows, then extend your arms to return to the starting position.

Reps: 15, 12, 10, 8

Single Leg Calf Raises

Stand on one foot with a dumbbell in one hand for balance if needed. Place the ball of your foot on an elevated surface or step.
Raise your heel as high as possible, contracting your calf muscle. Lower your heel back down to the starting position.

Reps: 15, 12, 10, 8

Russian Twists

Sit on the floor with your knees bent and feet flat, holding a dumbbell or weight with both hands. Lean back slightly and lift your feet off the ground, balancing on your sit bones.
Twist your torso to the right, bringing the weight towards the floor beside your hip, then twist to the left. Continue alternating sides.

Reps: 20, 20, 20, 20
Note: Please consider taking 60 seconds rest between each set and 120 seconds rest between each variation.

Benefits of Dumbbells Workout

Using dumbbells for a full-body workout can strengthen your body in many ways. They are also excellent for improving flexibility and agility. Regular use of dumbbells helps repair and build muscle by making them contract and expand. This not only increases muscle size but also boosts your metabolism. As your muscles store more glycogen because of enhanced metabolism, they grow larger and more efficient, enhancing your overall fitness.

Aids Weight Loss

The WHO has reported that 1 in 8 people suffered from obesity (as of 2022). The number has only increased since then. The consequences of obesity are manifold. It not only restricts your body from performing the easiest tasks but also brings with it several ailments such as heart problems, high blood pressure, and cholesterol among several others. Incorporating dumbbells into your workouts increases the intensity, which helps you burn more calories while exercising.

Additionally, lifting dumbbells builds muscle, and having more muscle mass boosts your metabolism. This allows you to burn more calories even when you're not working out. The variety of exercises you can perform with dumbbells keeps your workouts engaging and effective. Lastly, using dumbbells for high-intensity training can be particularly effective for burning fat quickly.

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Improves Cardio Health

When incorporated into your workouts, dumbbells add resistance, which makes your exercises more challenging while boosting your heart rate. This increased intensity helps improve your cardiovascular endurance over time. For instance, exercises like dumbbell lunges or squats with added weights require more effort, leading to a better cardiovascular workout compared to bodyweight exercises alone.
Additionally, dumbbells can be used in high-intensity interval training (HIIT) routines, where you alternate between short bursts of intense exercise and periods of rest. This type of training is known to be excellent for cardiovascular health, as it can enhance heart and lung function while also improving overall stamina.

Enhances Muscle Endurance

If you’re involved in activities that demand muscle endurance or even if you’re just looking to get stronger, dumbbell workouts can be very helpful. Using dumbbells repeatedly works your muscles, boosting their strength and stamina. This means you won't get tired as quickly and can handle strenuous tasks for longer periods. Plus, with better endurance, you can push yourself further and achieve more in your workouts or daily activities.

Targets Specific Muscles

Dumbbells are often used for exercises that focus on specific muscles, known as joint isolation workouts. For example, you can use them to target and strengthen your biceps, shoulders, or chest. This approach helps you focus on one muscle group at a time, allowing for more precise and effective workouts. Isolating these muscles can improve their strength and definition.

Need all your wellness solutions in one place? A whole new world awaits just a click away.

When you’re looking to take your exercise regime to the next level, head to UR.Life Studio. We are the premier destination for fitness in Hyderabad, offering customised fitness plans and more for your needs. Our team of celebrity trainers, certified nutritionists and experienced physiotherapists are here to help you unlock your full potential.

Our two locations in Jubilee and Kavuri Hills in Hyderabad offer a swimming pool, gym, spa, rehabilitation centre and cafe to ensure you reach your health objectives. Our gym offers classes in aerobics, CrossFit, Zumba, and more. Come try our world-class gym and experience the difference for yourself.