WORKOUT:
OVERVIEW:
Are you ready to transform your fitness routine with a high-energy, full-body strength workout? Whether you’re aiming to build muscle, increase strength, or achieve the aesthetic look of a bodybuilder, this workout is designed to help you reach your goals. Join Coach Dee in this dynamic 20-minute dumbbell strength workout video class, where you’ll engage in both compound and isolated movements using a pair of dumbbells and a bench. Let’s dive in and start moving like a powerlifter!
|
Workout Length |
20 Minutes |
|
Workout Level |
Intermediate |
|
Products Used |
|
|
Trainer |
Workout Details:
Warm-Up
To prepare your body for the workout ahead, we begin with a series of warm-up exercises:
- Jog in Place: Start by jogging in place to get your heart rate up and blood flowing.
- Jumping Jacks: Follow up with jumping jacks to further increase your cardiovascular activity.
- Standing Twists: Loosen up your core with standing twists, engaging your obliques and warming up your spine.
- Overhead Side Reaches: Stretch out your sides and shoulders with overhead side reaches, enhancing your flexibility and range of motion.
Full-Body Dumbbell Workout
With your body warmed up, it’s time to grab your dumbbells and bench and get into the workout:
- Squats to Twist Presses: Engage your legs and core with squats, then add a twist press at the top to work your shoulders and obliques.
- B-Stance Deadlifts: Target your hamstrings and glutes with B-stance deadlifts, focusing on maintaining good form to prevent injury.
- Split Squats: Strengthen your quads and glutes with split squats, ensuring each rep is controlled and deliberate.
- Shoulder Press to Arnold Press: Work your shoulders from different angles by combining traditional shoulder presses with Arnold presses.
- Lateral to Front Raises: Isolate your shoulder muscles with lateral to front raises, improving your shoulder strength and definition.
- Back Rows: Build a strong back with back rows, concentrating on squeezing your shoulder blades together at the top of each rep.
- Reverse Fly’s: Target your rear delts with reverse fly’s, promoting balanced shoulder development.
- Chest Fly’s to Triceps Chest Press: Combine chest fly’s with triceps chest presses to work your chest and triceps simultaneously.
- Dumbbell Presses to Lat Pullovers: Strengthen your chest and lats with this compound movement, enhancing your upper body strength.
- Russian Twists: Engage your core with Russian twists, focusing on controlled movements to maximize abdominal activation.
- Vertical Leg Crunches: Finish off your core workout with vertical leg crunches, targeting your lower abs for a complete abdominal burn.
Cooldown
After pushing your body to the limit, it’s crucial to cool down and stretch to aid recovery and prevent injury:
- Take a few minutes to perform static stretches, focusing on the muscles you worked during the session.
- Breathe deeply and allow your heart rate to gradually return to normal.
Conclusion
Congratulations on completing your 20-minute dumbbell strength workout with Coach Dee! By focusing on compound and isolated movements, you've effectively targeted multiple muscle groups and boosted your overall strength. Incorporate this routine into your regular fitness schedule to continue building muscle and achieving your fitness goals. Remember to stay hydrated, refuel with nutritious foods, and prioritize recovery for optimal results. Great job!
1 comment
Loved Coach D’s workout!