Dumbbell Workout Routine

It is a myth that dumbbell exercises only target the arm muscles. In fact, most of the exercises can be done using them. One doesn't need a membership to a fancy gym to work out. Most of the machine exercises can also be performed using dumbbells. Research has proved that free weights are better as compared to machine weights.

Dumbbells and barbells force you to control the weight, which is not the case with machines. The other advantage is that, with free weights you are forced to use the smaller stabilizer muscles, whereas while using machines, they balance the weight for you.

There are a number of exercises, which can be made a part of your workout schedule. A beginner should use less weights and also the number of repetitions should be less as compared to a pro.

When designing a schedule for women, exercises for legs and buttocks form an important part. The thigh exercises will target the upper, lower, and inner thigh muscles along with the calf muscles. On the other hand, the exercises for the buttocks will target the gluteal muscles. Some of the exercises are as follows:

Note: All the exercises mentioned here have to be performed in 2 sets comprising 15 repetitions in each set.

• Squats
• Stationary Lunges

Next are exercises for the arms.

• Wrist Curls with Palms Up
• Alternated Bicep Curls
• Both Arm Triceps Extension

For pectorals, shoulders, and back, you can perform the following exercises:

• Dumbbell Shrugs
• Dumbbell Bench Press
• Shoulder Press

The only body part remaining is the abdominal region. For the abs, you can perform dumbbell crunches, dumbbell oblique crunches, and side bends.

You can start off your warm up by skipping the rope for 5 minutes. It can also be alternated with spot jogging for 5 minutes. Start off with 2 sets of squats. Follow them up with a minute of jumping jacks. After that, perform 2 sets of stationary lunges. Without resting, perform 2 sets of alternated bicep curls followed by lateral raises. Take some rest.

Now, it's time for some cardiovascular exercises. You may want to do jumping jacks and jumping twists together for a minute. Before you work on the abdominal muscles, do 2 sets of shrugs.

When designing your routine, take care that you work out all the body parts. This will help you to reach your goal faster. Using permutation and combination of exercises, you will be able to enjoy them much more.

Disclaimer: Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.