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Dumbbell-based six-exercise regimen provided by a fitness trainer for full-body strength enhancement

Prepared to get started? Just select a set of weights between light and moderately heavy, and you're all set!

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A fitness trainer reveals a six-exercise routine, requiring only two dumbbells, to fortify your...
A fitness trainer reveals a six-exercise routine, requiring only two dumbbells, to fortify your entire physique

Dumbbell-based six-exercise regimen provided by a fitness trainer for full-body strength enhancement

Trainer Academy's certified strength coach Domenic Angelino has shared a six-move full-body workout that utilises a pair of light-to-moderate weight dumbbells. This workout targets the legs with three exercises and the upper body with another three exercises.

Warm-Up

Start with 5-10 minutes of light cardio, such as jogging in place or jumping jacks, to get your blood flowing.

Exercises

Lower Body Exercises

  1. Dumbbell Goblet Squats
  2. Sets: 3
  3. Reps: 12-15
  4. Rest Interval: 60-90 seconds
  5. How to: Hold a dumbbell at your chest, feet shoulder-width apart. Lower your body down into a squat, then push back up to standing.
  6. Dumbbell Lunge
  7. Sets: 3
  8. Reps: 8-10 reps on each side
  9. Rest Interval: 60 seconds
  10. How to: Stand with dumbbells, step forward with each leg, and perform lunges.
  11. Dumbbell Romanian Deadlift
  12. Sets: 3
  13. Reps: 10-12 reps
  14. Rest Interval: 45 seconds
  15. How to: Stand upright, holding dumbbells. Perform deadlifts with a controlled movement.

Upper Body Exercises

  1. Dumbbell Floor Press
  2. Sets: 3
  3. Reps: 6-8 reps
  4. Rest Interval: 90 seconds
  5. How to: Lie on the floor, hold dumbbells above your chest, and perform presses.
  6. Single-arm Bent-Over Row
  7. Sets: 3
  8. Reps: 8-10 reps on each side
  9. Rest Interval: 60 seconds
  10. How to: Hold a dumbbell in each hand, bend over at the waist with back straight. Perform rows with one arm at a time.
  11. Rear Delt Fly
  12. Sets: [Information not provided]
  13. Reps: [Information not provided]
  14. Rest Interval: [Information not provided]
  15. How to: Hold a dumbbell in each hand, keep the back flat, and hinge at the hips to bring the dumbbells out to the sides, then control them back to the starting position.

Cool Down

Finish your workout with stretching, focusing on major muscle groups like your hamstrings, chest, back, and shoulders.

This workout is a general guideline and can be adjusted based on your fitness level and goals. Always consult with a fitness professional if you're unsure about any exercises.

The Rear delt fly exercise helps address a common postural issue with hunched shoulders. This exercise, along with the Dumbbell goblet squat, Dumbbell lunge, Dumbbell Romanian deadlift, Dumbbell floor press, Single-arm bent-over row, makes up the six-move full-body workout. Each portion of the workout (lower body and upper body) involves one movement geared towards building strength, muscle, and endurance, as long as an appropriate protein-rich diet and progressive overload principle are followed.

Lifting challenging weights regularly will prompt adaptations in muscle strength and size, as the body adheres to the SAID (specific adaptation to imposed demand) principle. Choosing an appropriate weight for each exercise is essential for building muscle effectively.

The workout can be performed up to three times per week, with at least a day between sessions for rest. It aims to improve muscular strength, size, and endurance. The Rear delt fly exercise can be performed at home with a pair of adjustable dumbbells.

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