4 Moves for a Fast Dumbbell Workout

Posted On Apr 7, 2015 By Joe Vennare

4 Moves for a Fast Dumbbell Workout

There’s a common misconception that accompanies our quest for getting in shape. Mainly, that getting fit requires that we spend hour after hour in the gym.

In addition to our newfound need for a gym membership, we’ll probably need a personal trainer, too. Who else is going to show us how to use all of those fancy and futuristic machines? And, assuming that we’ll actually be using said gym membership, we’re going to need a brand new gym wardrobe.

Now we’re out time and money. This really escalated quickly. Worst of all, we haven’t even exercised yet.

Stop the madness!

Okay, okay. Let’s pump the brakes. Like most things, getting in shape is not what it seems. Sure, going from flab to fit is going to take some work. A lot of work. But that doesn’t mean exercise has to turn your life upside-down.

Think about it. There are so many positive attributes that are associated with physical activity: increased levels of happiness, reduced risk for certain diseases, and a huge boost to your self-confidence. So, with all those good vibes emanating from exercise, there’s no reason to get worked up over working out.

A better way

Instead of worrying about fitness equipment and fancy outfits, stick to the basics. Do what works. One way to do this would be to use functional, total body exercises to get more done in less time. As far as equipment goes, keep it simple. Grab a set of dumbbells and get to work completing the following exercises. Aim for four sets of 8-12 repetitions, resting up to one minute between each set. Be sure to use a weight that is challenging, but still allows you to keep good form throughout the entire set.

Bent-over Row

Holding a dumbbell in each hand, stand with feet shoulder-width apart, and shoulders retracted. Hinge at the waist, with the dumbbells just outside of your knees. With a slight bend in the knees, back straight and torso parallel to the floor, pull the weight towards you. Try to row your elbows to the ceiling, aiming for your midsection. At the top of the movement, squeeze your back muscles together and pause for a moment before lowering the weight back to the starting position.

Push Press

Position the dumbbells at chest height, in line with your collarbone. Begin this exercise by standing with feet at hip width. Your grip is outside of your shoulders, palms facing forward. Be sure to keep the chest upright and your core activated, bend your knees slightly, and then press the weights overhead by driving through your legs, while squeezing your glutes and core. Lower the weights and repeat.

Front Squat

Using the same dumbbell position from the push press, set up in a squat position. Keep the dumbbells at chest height, lower into a squat by sitting back and down as if you were sitting into a chair. Once you’ve bottomed out, press through the heels, exhale, and drive the elbows up to return to standing.

Russian Twist

Finish this circuit off by grabbing a seat on the floor. Don’t get too comfortable though. We have some work to do. Take one dumbbell, and grip it with both hands - one on either end of the weight. With your feet straight out or knees bent, hold the weight at your chest. Twist your torso as far as you can to the left, before returning to the right.