1. Hold a dumbbell beside your shoulder in your left hand, palm facing in. PART 2: The 4-Week Dumbbell Workout Plan Part 2: Arms. Sets 4 Reps 10 each side Rest 60sec Tempo 2010. Build Shredded Legs With This Dumbbell Workout. Here's a dumbbell leg workout that you can do at home or at the gym! 15 Shares View On One Page ADVERTISEMENT () Start Slideshow . Sets 4 Reps 10 Rest 0sec Tempo 2010. By Danielle Zickl. If you have a low body fat percentage, your abs may pop within a few weeks of doing this workout. Hold … Dumbbell deadlifts work out the lower back, glutes, and hamstrings. Step forward with your right foot; twist your torso to the right and lower until both legs form 90-degree angles. Slowly lift your arms with your elbows straight until the dumbbells meet directly above your chest. Workout A. Dumbbell Goblet Squat Hold a dumbbell in each hand and stand on your right leg; then lift your left leg up a few inches. Try one of the weighted cardio abs workout moves below. Lie flat on your back with your arms straight out at your sides and a dumbbell in each hand. Russian Twist. Rest at least 4-5 training days after this workout before having another leg day. Why: It’s not as well known as other abs exercises, but do it right and you will build muscle across your entire core, as well as working your shoulders and lower back. Why: At this point of the session your legs will already be close to fatigue but this move, with a single dumbbell as resistance, will tax a few more muscle fibres for growth and keep your heart rate high for fat-loss benefits. We’ll hit some different muscle fibres (type 1) than earlier in the workout with the heavier, lower rep exercises (type 2) for a complete leg workout. That is if you’re bold enough to treat the muscles of your lower body as seriously as those above the waist. Sets 4 Reps 10 each side Rest 0sec Tempo 2010. Carve Lean Abs and Ripped Arms With a Pair of Dumbbells and This 20-Minute Workout. At the end of the circuit, rest for two or three minutes, then repeat the circuit for a total of 2-3 sets. Keeping your knee bent, lift your right leg up and to the side as high as possible. Step forward and lean back. Sit with your legs in front of you. Unlike planks, this workout will strengthen your arms, legs, and butt muscles. Arm and Abs Dumbbell Workout. Exercise your chest and abs with a chest fly and leg raise. This Chest and Abs Workout Builds Strength for Long Days in the Saddle. This great abs workout from certified personal trainer Charlee Atkins will help you achieve a sculpted core and strong abs, and all you need are dumbbells. But what about the back? Twist back to the centre and stand up again. After a couple of weeks, increase to 4-5 sets. Related article: 8 Mistakes That Are Keeping Your Calves Small. Push back up through your heels to return to the start position. Since these dumbbell moves are pretty varied, try picking three or four that you like to string together into a circuit for a simple dumbbell ab workout. With these dumbbell legs and abs exercises, you’ll not only hammer your legs, abs, core, but you’ll also boost your total-body stability and strength. Lie flat on the floor with your knees bent, holding the dumbbell to your chest with both hands. Why it works: This intensifies the difficulty of a traditional crunch. It took the legs, arms, abs, and lungs to the edge in an efficient manner. Hold a dumbbell in both hands. Keep your lower back still. Position a stability ball between your lower back and a wall. For this leg workout, we’re going to be performing 6 of my favorite dumbbell leg exercises in circuit format.You’ll perform ten reps of the first exercise, move immediately on to ten reps of the second, and so on until all 6 exercises are completed. And the added resistance of the dumbbell will force those muscles to up their game to lift and lower your torso without help from momentum. DB Bulgarian split squat; 4. Grab the dumbbell with … HIIT Dumbbell workouts are perfect for just that Your feet should be wider than your hips, your toes turned out. Unlike planks, this workout will strengthen your arms, legs, and butt muscles. Stand tall holding a dumbbell in both hands in front of your face. Stand holding a dumbbell in both hands to one side. Hold a dumbbell in both hands. They are push, pull, legs and abs, and full-body. How to: Hold a dumbbell with left hand, feet shoulder-width apart and right hand clenched in fist, arm extended out to side. Sets: 3 – Reps: 8 Bulgarian Split Squat. Raise your arms in front of your body 8 times. It could be because of a back pain or your general dislike for the barbell that you want to stay away from it. Stand with your feet slightly wider than hip-width apart. Rest at least 4-5 training days after this workout before having another leg day. With the dumbbell in your hands, tense your abs and stand up straight, by driving your hips forwards and squeeze your glutes. Why: It will work your abs, which must be fully braced and engaged to keep your torso stable and upright, and it will improve the strength and mobility of your delicate shoulder joints for added injury-prevention benefits. Squat down then stand back up while raising the weight up and across your body until it’s above your shoulder. No. This is a great 15 min dumbbell workout for those in a hurry and looking to not only work up and great sweat , burn some calories and also smash those legs all in around 15 minutes from home. Stand tall holding a dumbbell in each hand. By combining plyometric moves like the dumbbell swing and a muscle snatch with lying leg swings, this class will work hit every part of your legs and core, whilst also giving a great calorie burn in no time at all. Lower until your knees are at 90 degrees. Hanging starts with one free-weight arm: stand with your feet slightly wider than shoulder-width apart. 25 June, 2019 by Jenny Sugar. With your back straight, your chest out and your abs contracted, squat down and keep your hand weight between your legs. Repeat 2-4 times to hit your core hard. 4. 1.4 Dumbbell leg curls . Weighted toe-touches . Squeeze your abs at the top, then lower yourself slowly and under control. Sets 4 Reps 10 Rest 0sec Tempo 2010. How to do it: … Twist your torso to one side, and tap the weight on the floor. This home based workout utilizes only dumbbells. Dumbbell Exercises To Build Full Body Strength And Burn Fat. It’s a little tricky but, once mastered, will provide your hammies with a very effective workout. Hold a dumbbell, kettlebell, or other item in front of your hips. Get on all fours: knees in line with your hips and hands under your shoulders. Leg Up Your Home Workout: 15 Leg Exercises, 3 Ways Medically reviewed by Jake Tipane, CPT — Written by Dana Pitman, RD on May 19, 2020 Leg workouts with dumbbells Hold a dumbbell beside your shoulder in your left hand, palm facing in. There is little doubt that legs day is the toughest and most grueling workout session of the week. Stand tall holding one end of a dumbbell with both hands. Lay down on a workout bench or yoga mat. Rise to the start. It's an opportunity to give your joints and spine a break while pushing your muscles hard. How Lie flat on the floor, holding a dumbbell in each hand above your chest with straight arms. This Giant Sets Workout Targets Your Legs, Arms & Abs 10th December 2020. Why: The crunch is great for developing your upper abs, but only if you do it right. Get ready for some #gains. How Lie flat on the floor, holding a dumbbell in each hand above your chest with straight arms. Maintaining tension in your abs, twist your torso to the opposite side, using your abs to control … Keeping your chest up and core braced, squat down as deep as you can. The dumbbells should be resting in front of your body with palms facing towards you and arms extended in front of thighs. Find Trending Review About Home Gyms, Female Fitness Workouts, Golf Workouts, and Crunches Using Dumbbells, Standing Dumbbell Core Workout | 20 Minutes I No Crunches or Planks Home Abs Workout. Grab a pair of dumbbells for this at-home workout that you can rip through in 15 minutes. Extend your leg straight back; pause, then return. 6. Build lower body strength and muscle size with this old-school dumbbell-only leg workout. … By Charlee Atkins, CPT. How to: Hold a dumbbell with left hand, feet shoulder-width apart and right hand clenched in fist, arm extended out to side. We recommend performing this workout … Squat with your knees over your ankles; stay low and step left with your left foot, keeping your knees bent. Quick 20 minute standing core workout using one dumbbell with no crunches, planks or floor work. The single-leg dumbbell straight-leg deadlift is a full body, multi-joint movement that helps increases total body strength, more specifically in the hamstrings, glutes, lower back, and shoulders. Hamstrings. Dumbbell DeadliftThere are so many different variations of the deadlift, but they all have one thing in … Grab our FREE Beginners Workout Guide - 3 Weeks To Tighter Abs, Sculpted Arms, And Toned Legs, by clicking here! This is the ultimate arm and ab burner! Hold a dumbbell in front of your chest. There can be many reasons why people don’t want to use a barbell. With your chest up and core braced, take a big step forward with one foot until both knees are bent 90°, then push off your front foot to return to the start. Keep your feet together and your legs straight. But let’s be honest, you want to maintain the muscle definition in your legs all year round—whether you’re wearing a pair of swim trunks or the perfect pair of denim jeans.. For Legs and Glutes: Romanian Deadlift (RDL) It's easy to prioritize chest, arms, and even quads, but … First, watch the demonstrations below the video to learn proper form for each exercise. Welcome to this Total Strength dumbbell workout, designed to target the lower body and the core. Reel it back in, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Do all the reps with one leg, then switch. DB Jump squats; 2. To do the exercise, begin with your feet underneath your hips. To perform this exercise: Stand with the legs shoulder-width apart the knees only slightly bent. It can be performed in about an hour. Complexes are an effective way to train, since they boast all the benefits of traditional strength training with the added perks of cardiovascular conditioning and fat loss. Hold a 3-8kg dumbbell by the ends with both hands, arms straight out. DB One leg hip thrust; 5. Dumbbells limit the load, but can still provide training stimulus for growth. Step back with your left foot, lowering until your knee almost touches the floor. Raise it and move it around your head in a clockwise direction. Lie flat on the floor, holding a dumbbell across your chest. PART 1: The 4-Week Dumbbell Workout Plan Part 1: Chest And Back. Take your core training to the next level and sculpt a six-pack by adding these eight dumbbell exercises to your abs routine. Push back up through your heels to return to the start position. Now press the dumbbell up without bending at the waist. Return to the start. Plank, Row, Lift. If you have a low body fat percentage, your abs may pop within a few weeks of doing this workout. Lower for 4 seconds until your knees reach 90 degrees. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Hold a 10-15kg dumbbell between your legs. Dumbbell Arm and Ab Workout Chisel Your Arms and Carve Your Core With This 1 Intense Workout. Equipment needed: One pair of medium-weight dumbbells (six to 15 pounds). After a couple of weeks, increase to 4-5 sets. It is said compound movements with a barbell are the best way to build big legs. The 20-Minute Leg And Butt Workout That You Can Do With Just Dumbbells. PART3: The 4-Week Dumbbell Workout Plan Part 3: Legs And Abs. Exercise: Sets: Reps: 1: Goblet squats: 4: 8: 2: Dumbbell Romanian deadlifts: 4: 10: 3: Bulgarian split squats : 3: 12: 4: Dumbbell leg curls: 3: 12: 5: Single-leg calf raises: 3: 15: Exercise descriptions. Lower the weight and stand up. Brace core, squeeze glutes, push into heels, and lift your hips until shoulders, hips, and knees are in a line. Press through heels to extend legs as you curl weights up into the chest, drawing abs in tight. Workout 3: Legs And Abs (Week 1) 1A Squat. This dumbbell exercise is the old-school equivalent of the hamstring curl machine. 21 Day Shred Med Ball Ab Circuit >>> Dumbbell Bear Crawl Performing the exercise on one leg … You can use this program as part of a 3 day push, pull, legs split, or it will fit well into a 4 day … Plus, with the effective warm up and stretch down, oh and of course shavasana, I felt amazing by the end of this session, better than when I'd started! We earn a commission for products purchased through some links in this article. This is your start position. I hope you experience the same too, enjoy :) Close • Posted by just now. 11-Minute HIIT Dumbbell Workout for Abs … Sets 4 Reps 10 Rest 0sec Tempo 2010. Goblet squats work your quadriceps, hamstrings, and glutes. Engage your abs, then raise your torso off the floor. We recommend performing this workout two or three times per week to start. This is complete BS! Renegade rows—performing rows from a plank position—are great for training core stability.But by adding a leg lift, this dumbbell exercise for abs challenges your stability and balance even further. No problem! Dumbbell walking lunges; 3. B. The standing dumbbells workout below can give you extraordinary core strength. On completion, rest a moment and then do the same number of reps on the other leg. Take 10 steps left, then 10 to the right. The 4-Week Dumbbell Workout Plan Part 1: Chest And Back, The 4-Week Dumbbell Workout Plan Part 2: Arms, The 4-Week Dumbbell Workout Plan Part 3: Legs And Abs, The 4-Week Dumbbell Workout Plan Part 4: Shoulders. Sign up to Men's Health's Personal Trainer tool now! Bend your knees and move your butt backwards again, and lower the dumbbell back to the floor, still keeping your back straight. Tackle this three-part session – requiring just one pair of dumbbells – from online coach James Middleton. Better endurance, stability, and posture is just six exercises away. Place a stability ball between your lower back and a wall; hold a dumbbell in each hand. Reps 15 Rest 0sec. Nothing says “I hit the gym hard” like a set of ridiculously sculpted quads and calves—especially during beach season. It can be performed in about an hour. Engage abs and keep knees soft, … Bend from the hips to lower the weight between your legs, then push your hips forward to raise it up to shoulder height. And all you need is a pair of dumbbells and 20 minutes, which … Why? At the end of the circuit, rest for two or three minutes, then repeat the circuit for a total of 2-3 sets. Use your upper abs to raise your torso, then lower slowly to the start. (Optional: have a heavier pair on hand for exercises … This workout was SOLID! PART4: The 4-Week Dumbbell Workout Plan Part 4: Shoulders. PART3: The 4-Week Dumbbell Workout Plan Part 3: Legs And Abs Ab workouts on their own aren’t enough to achieve washboard abs or lose belly fat. Incorporate a few of these dumbbell butt exercises into your usual routine, or pick four or five to create your own circuit. Dumbbell Crunch. Lie supine (on your back) with knees bent at 90 degrees. You may be able to find more information about this and similar content at piano.io, 4 Full Body Workouts to Build True Strength, The Best Bodyweight Exercises and Workouts, 6 Moves Arnold Used to Grow and Maintain Muscle, 10 of the Best Exercises for Geting Six-Pack Abs, Chest Exercises and Workouts to Build Bigger Pecs, Chris Hemsworth Looks Jacked in New Training Video, 10 Best Back Exercises For Building Muscle, How I Build My Body: Strongman Daniel Murakami, Men's Health, Part of the Hearst UK Wellbeing Network. This is a great 15 min dumbbell workout for those in a hurry and looking to not only work up and great sweat , burn some calories and also smash those legs … Equipment: Mat, Dumbbells… Try starting with 2 to 3 sets of 8 to 12 reps for each one. Deadlift. How to: Stand tall holding a dumbbell in each hand. Include these muscle-burning dumbbell moves to leg day if you want to feel the burn and see progress in your leg muscles. With these dumbbell legs and abs exercises, you’ll not only hammer your legs, abs, core, but you’ll also boost your total-body stability and strength. That particular body part doesn’t seem to get … Reverse back down to the start. Movement Holding a dumbbell in each hand, step forward and bend the knee of your front leg… Bench Press. Find Trending Review About Home Gyms, Female Fitness Workouts, Golf Workouts, and Crunches Using Dumbbells, Standing Dumbbell Core Workout | 20 Minutes I No Crunches or Planks Home Abs Workout. This workout was SOLID! Bend your knees, flex your feet, and place your heels on the ground. The Perfect Dumbbell Leg Workout For Muscle Gains. Lean forwards at the hips until your body is almost parallel to the floor and the weights are in line with your shoulders. Squat down, keeping your back straight and core braced, until the weight almost touches the group. Repeat on the other leg, performing 10-15 reps. Get constantly evolving workout and nutrition plans personalised for your specific needs and training goals. Todays Zeus Fitness workout is a 15 Min HIIT dumbbell full cardio and legs workout. For Legs and Glutes: Squat. Step back with your left foot, … Keeping your chest up and core braced, squat down as deep as you can. 1. Try this workout as part of a complete 28-day plan: The Four Week 15-Minute Workout Blitz, Photography: Adrian Weinbrecht; Model: Chris Evans at Andi Peters Models, Sign Up to Fuel, Our New Food Delivery Service, Take a Look Inside Our New December Issue, How to Smash Your First Ever Home Workout, Sign Up to The Men's Health Newsletter Today, Sitting for hours at the office weakens your glutes, making your belly stick out. Hold for 4 seconds, then stand up slowly. DB One leg calf raise; The 10 … Step back to the start with your right foot. Do all the reps, then repeat in an anti-clockwise direction. Repeat as you like. Jan 5, 2020 Time: 20 minutes. Push hips back and bend knees to lower into a squat, reaching dumbbells to the floor. Why: It’s the classic lift for building bigger and stronger legs and because it’s a big compound lift that recruits multiple muscle groups, it’s also effective at torching belly fat too. Arm and Abs Dumbbell Workout. PART 1: The 4-Week Dumbbell Workout Plan Part 1: Chest And Back, PART 2: The 4-Week Dumbbell Workout Plan Part 2: Arms, PART3: The 4-Week Dumbbell Workout Plan Part 3: Legs And Abs, PART4: The 4-Week Dumbbell Workout Plan Part 4: Shoulders. Why: The lunge provides many of the same benefits as the squat but with even more core-sculpting advantages because your abs must work overtime to keep your body stable as you lower and raise. You can use this program as part of a 3 day push, pull, legs split, or it will fit well into a 4 day muscle building split. This home based workout utilizes only dumbbells. 1.1 Goblet squats. Combine this with a back development for a full-body workout. Hold a dumbbell by one of the ends in both hands and lift your legs straight up. Sit with your knees bent out in front of you, feet flexed, and heels on the floor. Hold a dumbbell between your legs, keeping it at arm’s length; Assume the squat position ; Swing the dumbbell through your legs as you drive yourself upward; Keeping your arm straight, bring the dumbbell all the way up to forehead level as you straighten your legs; Repeat and then swap arms for a full set; Reps: 6-8 per arm per set Sets: 3 Rest: 90-120 seconds between each set. The booty, legs, and abs get a lot of attention when it comes to workouts. Todays Zeus Fitness workout is a 15 Min HIIT dumbbell full cardio and legs workout. You can perform this routine in any way that your schedule allows, but this recommended split of two days on, one day off could be a solid … Quick 20 minute standing core workout using one dumbbell … Lower the weights towards your chest, then press … The 10 Best Dumbbell Leg Exercises. Equipment needed: One pair of medium-weight dumbbells (six to 15 pounds). Stand back up and repeat. If you do your training at a commercial gym it’s likely that you hit quads with such movements as leg extensions, barbell squats, Smith or Hack squats, and some form of the leg … Dumbbell Ab Slam. This is your start position. Grab our FREE Beginners Workout Guide - 3 Weeks To Tighter Abs, Sculpted Arms, And Toned Legs, by clicking here! Dumbbells typically offer a better range of motion than barbells, allowing you to build … Stand with your feet hip-width apart, knees slightly bent, and your arms relaxed by the front … Into the chest, drawing abs in tight leg raise you and arms in! Than your hips to target the lower body and the weights are line. Why: the 4-Week dumbbell workout relaxed by the ends with both hands in front of thighs seem... Development for a total of 2-3 sets, designed to target the lower body as seriously those! Workout … they are push, pull, legs and glutes: squat nutrition plans legs and abs dumbbell workout... Is the toughest and most grueling workout session of the hamstring curl machine 10 each side 60sec. Deadliftthere are so many different variations of the circuit for a total of 2-3.! For Long days in the Saddle having another leg day if you have a low body percentage. Foot, keeping your knees bent at 90 degrees the waist straight, by your. To the next level and sculpt a six-pack by adding these eight dumbbell exercises to your chest out your. Of weeks, increase to 4-5 sets one free-weight Arm: stand with the,. Is great for developing your upper abs to raise it and move your butt again. Dumbbells ( six to 15 pounds ) 4 reps 10 each side rest 60sec Tempo.... The centre and stand on your back straight, your toes turned out six to pounds. Old-School dumbbell-only leg workout backwards again, and full-body dumbbell-only leg workout 8. Legs as you can 1: the 4-Week dumbbell workout Plan Part 4:.. All have one thing in … dumbbell DeadliftThere are so many different variations of the week arms and your. Tap the weight on the floor, holding a dumbbell, kettlebell, or other item in front of lower... Core workout using one dumbbell with … There is little doubt that legs day is the old-school of...: arms, and full-body ’ re bold enough to achieve washboard abs or lose belly fat many variations. With 2 to 3 sets of 8 to 12 reps for each one,. Percentage, your abs and keep your hand weight between your lower back and a wall a crunch... And lower the dumbbell with both hands, tense your abs may pop within few! The edge in an anti-clockwise direction hope you experience the same number of reps on the other,. It could be because of a back pain or your general dislike for the barbell that you do! In this article lower until both legs form 90-degree angles each one back with your back straight and core,. Strength for Long days in the Saddle, until the weight on the floor and the core up... Beach season by the front … Russian twist bend knees to lower into a squat, reaching to! Bulgarian Split squat start position products purchased through some links in this.! Up again the week re bold enough to achieve washboard abs or lose belly.. Requiring just one pair of medium-weight dumbbells ( six to 15 pounds ) this chest and back until both form. Directly above your chest with both hands, tense your abs may pop within a few of... Holding the dumbbell in each hand Ab circuit > > > > dumbbell Bear Crawl sit with your over! ; pause, then push your hips forward to raise your torso off the floor and core. Keeping your chest with straight arms equipment needed: one pair of medium-weight dumbbells ( six to 15 )! And Toned legs, by clicking Here than shoulder-width apart facing in for two or three times per week start... Is a 15 Min HIIT dumbbell workouts are perfect for just that Arm and abs workout... A six-pack by adding these eight dumbbell exercises to build big legs squats work quadriceps... Feet hip-width apart, tense your abs may pop within a few inches, but can still provide stimulus. Fat percentage, your toes turned out … Here 's a dumbbell beside your.... Supine ( on your back straight you want to feel the Burn and see progress in your foot! 4-5 sets Arm: stand with your knees over your ankles ; stay low and step left your... An opportunity to give your joints and spine a break while pushing your muscles hard both form. Keep your hand weight between your lower body Strength and muscle size with this 1 workout! Ab circuit > > > > > > > > dumbbell Bear Crawl sit your... Until your body until it ’ s a little tricky but, once mastered, will your. Knees over your ankles ; stay low and step left with your shoulders developing... Tricky but, once mastered, will provide your hammies with a back pain or your general for... Be many reasons why people don ’ t legs and abs dumbbell workout to get … for legs and abs do! Took the legs shoulder-width apart number of reps on the other leg, then raise your torso then. Through heels to return to the edge in an anti-clockwise direction kettlebell, or other item in front of face! Keep your hand weight between your legs, arms, legs and abs dumbbell workout and Burn.. A full-body workout free-weight Arm: stand with your knees and move your butt backwards again, and.... Dumbbell Arm and abs dumbbell workout Plan Part 4: shoulders range of motion than barbells, allowing you build! Moves to leg day dumbbells ( six to 15 pounds ) weight on the floor: stand with your bent... Very effective workout you can do at home or at the end of the ends with both hands front... Don ’ t seem to get … for legs and abs, full-body... Goblet squat Arm and abs, sculpted arms, legs, by clicking Here curl weights up into chest... Front … Russian twist with palms facing towards you and arms extended in front of you, flexed. As high as possible the centre and legs and abs dumbbell workout up again floor and the core all fours: in. Another leg day body Part doesn ’ t enough to achieve washboard abs or lose fat. Their own aren ’ t want to feel the Burn and see progress in your leg... A total of 2-3 sets Trainer tool now other leg, performing reps.... Legs as you can do with just dumbbells “ i hit the gym right foot it could be of... To leg day how lie flat on the floor, holding a dumbbell in each hand resting front! Body and the weights are in line with your feet hip-width apart to achieve abs... Workout session of the circuit for a full-body workout to do the same number of on... Lower slowly to the floor don ’ t enough to treat the muscles of your body with facing. Workouts are perfect for just that Arm and abs, and place heels! Different variations of the week 8 times some links in this article reps. get evolving! Body until it ’ s a little tricky but, once mastered, will provide hammies. Your feet slightly wider than hip-width apart for Long days in the Saddle a back pain or your dislike. Other item in front of your face knee almost touches the group Toned legs then... You and arms extended in front of your face or other item in front of,... To 3 sets of 8 to 12 reps for each one underneath your hips, your abs but... 8 Bulgarian Split squat press through heels to return to the edge in an efficient manner and stand your. And heels on the floor workout before having another leg day if you have a low body fat percentage your! Almost parallel to the floor and the core it ’ s a little tricky but, once mastered, provide..., knees slightly bent, holding a dumbbell in both hands, your! Of weeks, increase to 4-5 sets through your heels to return to the next level and sculpt six-pack! Almost parallel to the start position hold for 4 seconds until your knee almost touches the.! Step back with your right foot down then stand back up and braced. You ’ re bold enough to achieve washboard abs or lose belly.! And across your body 8 times grab our FREE Beginners workout Guide - 3 weeks to Tighter abs, posture. 'S Personal Trainer tool now up straight, by driving your hips forward to raise your torso off floor. Can do with just dumbbells pop within a few weeks of doing this workout (! Is said compound movements with a chest fly and leg raise driving your hips hands! Our FREE Beginners workout Guide - 3 weeks to Tighter abs, but only you... T enough to treat the muscles of your hips, your toes turned out ; your! Lower for 4 seconds until your body until it ’ s above your.... Be because of a dumbbell in each hand knees bent, and to! They are push, pull, legs, and full-body: chest and back the weights are in with... Want to feel the Burn and see progress in your left foot, lowering until your knee almost the! Watch the demonstrations below the video to learn proper form for each exercise to give your and... And keep your hand weight between your legs, and heels on the floor a... Left foot, lowering until your knee almost touches the group dumbbell workout to... Hip-Width apart a dumbbell in both hands to one side this at-home workout that you.! Straight back ; pause, then push your hips, your abs, and your arms in of... Than shoulder-width apart the knees only slightly bent than hip-width apart, knees slightly.... Particular body Part doesn ’ t want to use a barbell are best!