Best Full Body Dumbbell Workout For Weight Loss In 2023

If you're looking for a full body workout that can help you lose weight, then you're in the right place! In this article, we'll cover the best full body dumbbell workout for weight loss. We'll go over the exercises, how to perform them, and some tips to help you get the most out of your workout. Let's get started!

Table of Contents

1. Exercises
2. How to Perform the Workout
3. Tips to Get the Most Out of Your Workout
4. Solution to Common Workout Problems
5. FAQs
6. Pros and Cons of the Workout

Exercises

The following exercises are included in the best full body dumbbell workout for weight loss:

• Squats
• Lunges
• Chest press
• Shoulder press
• Bent over rows
• Bicep curls
• Tricep extensions
• Crunches

Squats

Squats are a great exercise for targeting your glutes, quads, and hamstrings. Here's how to perform them:

1. Hold a dumbbell in each hand, with your arms down at your sides.
2. Stand with your feet shoulder-width apart.
3. Bend your knees and lower your body as if you were sitting in a chair. Keep your back straight and your chest up.
4. Push through your heels and return to the starting position.
5. Repeat for 10-12 reps.

Make sure to use a weight that challenges you but allows you to maintain proper form.

Lunges

Lunges are another great exercise for targeting your lower body. Here's how to perform them:

1. Hold a dumbbell in each hand, with your arms down at your sides.
2. Step forward with one foot and lower your body until your front knee is bent at a 90-degree angle.
3. Push through your front heel and return to the starting position.
4. Repeat on the other side.
5. Repeat for 10-12 reps on each side.

Again, make sure to use a weight that challenges you but allows you to maintain proper form.

Chest Press

The chest press is a great exercise for targeting your chest muscles. Here's how to perform it:

1. Lie on a bench with a dumbbell in each hand, held at chest level.
2. Push the dumbbells straight up, keeping your elbows slightly bent.
3. Lower the dumbbells back down to chest level.
4. Repeat for 10-12 reps.

Make sure to keep your back flat against the bench and your feet flat on the floor.

Shoulder Press

The shoulder press is a great exercise for targeting your shoulder muscles. Here's how to perform it:

1. Stand with your feet shoulder-width apart and a dumbbell in each hand, held at shoulder level.
2. Push the dumbbells straight up, extending your arms fully.
3. Lower the dumbbells back down to shoulder level.
4. Repeat for 10-12 reps.

Make sure to keep your core engaged and your back straight throughout the exercise.

Bent Over Rows

The bent over row is a great exercise for targeting your back muscles. Here's how to perform it:

1. Stand with your feet shoulder-width apart and a dumbbell in each hand.
2. Bend forward at the waist, keeping your back straight.
3. With your arms extended, pull the dumbbells up towards your chest, squeezing your shoulder blades together.
4. Lower the dumbbells back down to the starting position.
5. Repeat for 10-12 reps.

Make sure to keep your core engaged and your back straight throughout the exercise.

Bicep Curls

Bicep curls are a great exercise for targeting your bicep muscles. Here's how to perform them:

1. Stand with your feet shoulder-width apart and a dumbbell in each hand, with your arms down at your sides.
2. Curl the dumbbells up towards your shoulders, keeping your elbows close to your body.
3. Lower the dumbbells back down to the starting position.
4. Repeat for 10-12 reps.

Make sure to keep your core engaged and your back straight throughout the exercise.

Tricep Extensions

Tricep extensions are a great exercise for targeting your tricep muscles. Here's how to perform them:

1. Stand with your feet shoulder-width apart and a dumbbell in each hand.
2. Extend your arms overhead, with your palms facing each other.
3. Bend your elbows, lowering the dumbbells behind your head.
4. Extend your arms back up overhead.
5. Repeat for 10-12 reps.

Make sure to keep your core engaged and your back straight throughout the exercise.

Crunches

Crunches are a great exercise for targeting your abs. Here's how to perform them:

1. Lie on your back with your knees bent and your feet flat on the ground.
2. Hold a dumbbell in each hand, with your arms extended straight up towards the ceiling.
3. Engage your abs and lift your head, neck, and shoulders off the ground.
4. Lower back down to the starting position.
5. Repeat for 10-12 reps.

Make sure to keep your neck in a neutral position and your lower back flat against the ground.

How to Perform the Workout

Perform each exercise for 10-12 reps, taking a 30-second rest between exercises. Complete the entire circuit, then rest for 1-2 minutes before repeating the circuit for a total of 3-4 rounds. Use a weight that challenges you but allows you to maintain proper form.

Tips to Get the Most Out of Your Workout

• Warm up before the workout with 5-10 minutes of light cardio.
• Focus on proper form for each exercise.
• Breathe regularly throughout the workout.
• Stay hydrated by drinking water before, during, and after the workout.
• Include a cool down period at the end of the workout with 5-10 minutes of stretching.

Solution to Common Workout Problems

If you experience any pain or discomfort during the workout, stop immediately and consult with a medical professional. If you find the workout too challenging, start with lighter weights and gradually increase the weight as you get stronger.

FAQs

How often should I do this workout?

You can do this workout 2-3 times per week, with at least one day of rest in between workouts.

What if I don't have dumbbells?

You can use household items such as water bottles or cans as a substitute for dumbbells.

Can I modify this workout?

Yes, you can modify the workout by decreasing or increasing the weight, or by adjusting the number of reps or rounds based on your fitness level.

Pros and Cons of the Workout

Pros:

• Targets multiple muscle groups.
• Can be done at home or in the gym.
• Can help with weight loss and overall fitness.

Cons:

• Requires access to dumbbells or household items that can be used as a substitute.
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