Recently a friend of mine asked what kind of workout he could do with only two dumbbells. I could of course recommend buying some extra at home equipment such as this: (link) but the idea really stuck with me and so I decided to write this blog post. Not everyone has endless amounts of cash to buy high end Rogue fitness equipment and so the idea of doing more with less is an appealing one to me. If I were limited to only a pair of dumbbells what would I do? If you have multiple dumbbells with different weights that is fantastic, but I am writing this with only one weight in mind.
Lunges- Starting with a standing posture and holding the dumbbells in either hand, take one step forward until both knees bend. Get a very deep stretch. You will feel this in your glutes and especially your quads. Return to the starting position and then try with the other leg.
Curls- Pretty self explanatory. Everyone has done these. Will work the biceps but can hit different areas with some minor variations.
Tricep kickbacks- Holding both of the weights, bend over. This is the opposite of the curl and works the other side of the bicep. Extend your arms until contraction.
Rows- Works the back with a focus on the lats. Holding the weight like you did for the curl, bend over and pull the weights into your lower chest. You should feel a contraction in your lats if you are doing this correctly.
Over head dumbbell press-simply raise the weights above your head. Do what is comfortable. Works the shoulders. Experiment with only one dumbbell at a time. Only one dumbbell will tighten the core and force the muscles beneath the love handles to contract.
Dumbbell chest press- lay on the floor and press the weights in a typical bench press manner. If you have a bench you can lay on then the range of motion can be increased and the contractions extended.
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Alright so there are 6 exercises you can do. Now I’ll place them in a workout with sets and reps.
Remember, depending on the how heavy each the weights are for you and which parts of your body are stronger or weaker you will have to tweak this workout. If it is too easy then you will get bored. If it is too hard then you will quit. Keep it challenging and aim to do a bit better each workout.
(A superset is when you do one exercise and then without pausing do a next one. Take a rest afterward and then go onto the next set again. I think doing the curls and the kickbacks in a superset is a good idea but just mess around with them.)
Lunges 3 set of 15 reps
Curls/Kickbacks- (superset) 3 sets of 10-15 reps
Rows-3 sets of 20 reps
Overhead press – 3 sets of 10 reps
Chest press 3 sets of 15 reps
SWF 
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