Now you have no excuses to not work out. Mike Mejia, C.S.C.S., a personal trainer on Long Island, New York, gives you this total-body dumbbell workout that you can do practically anywhere.
Do 6-10 reps of each move, proceed to the next. After doing all four, rest for a minute, and then start again. Choose a weight that allows you to complete 6-10 reps of Bent-Over Row. Do the routine 2-3 times a week to see results in just 1 month.
The lunge targets the lower body. To do this you’re going to need dumbbells.
Holding your dumbbells, stand with your feet together, arms at your sides. Lunge forward with your right foot until your right thigh is almost parallel to the floor. Go back to your starting position. Next, step back with your left foot and sink into a lunge. Go back to your starting position then do the forward lunge with your left foot, and a back lunge with your right foot.
Holding your dumbbells, stand with your feet shoulder-width apart, knees slightly bent. Keeping your arms to your sides, bend over from the hips until your back is almost parallel to the floor. Pull your weights up, squeezing your shoulder blades together. Pause, and then lower the dumbbells. Complete all reps without standing up.
This move works glutes and hamstrings
Holding the dumbbells, stand with your feet hip-width apart, knees slightly bent. Place the dumbbells in front of your thighs, palms facing your body. Keeping your knees slightly bent push your hips back as you bend at the waist and lower the weights towards the floor. Squeeze your glutes as your return to stand position. If you want a more intense workout, do this move on one leg.
Curl and Press
The Curl and Press targets the shoulders, biceps, and triceps.
Holding the dumbbells, stand with your feet hip-width apart, keeping your arms at your sides. Step forward with your right leg as you curl your weights up to your shoulders. Sink into a lunge raise the dumbbells directly overhead, rotating your arms so that your palms face forward at the top of the move. Pause for two seconds, then return to start.