Workout with 10 pound weights

Workout with 10 pound weights DEFAULT

The 9 Best Exercises to Do With 10-Pound Dumbbells

Performing compound or combination exercises is one of the best ways to utilize 10-pound dumbbells.

Image Credit: shironosov/iStock/GettyImages

Exercising with dumbbells can amp up your strength once you've mastered the basics of body-weight exercises. Depending on your fitness level and goals, adding 10-pound weights can make your at-home workouts more efficient and effective (though your ideal dumbbell weight may differ).

"The key is to use an amount of weight that allows you to perform the exercise with proper technique, postural stability and joint mobility while fatiguing the target muscle groups within a specific number of repetitions," says Chris Gagliardi, scientific education content manager for the American Council on Exercise.

Gagliardi put together a list of nine different exercises you can do using 10-pound dumbbells targeting various areas of the body, including lower and upper legs, hips, core, arms, chest and back. For each of the exercises, perform 1 to 4 sets of 8 to 15 reps.

Tip

Make sure you can do each exercise with good form without a weight before adding dumbbells. Adjust the weight of your dumbbells if you can't maintain good posture or form throughout a full set.

1. Renegade Row

Image Credit: ACE Fitness

Activity Dumbbell Workout

Region Full Body

  1. Begin in a high plank plank with one dumbbell in each hand.
  2. Bend your elbows to lower your chest down toward the dumbbells. Keep your body straight and flat.
  3. Press down into the dumbbells to straighten your arms back to a high plank.
  4. At the top of the push-up, press your feet into the ground and pull your right hand up to bring weight up to your chest. Keep your elbow close to the rib cage. Slowly lower the weight to the floor before rowing the left hand up toward your chest.
  5. After doing a row with each arm, slowly lower your body to the floor for the next push-up.

2. Squat to Overhead Press

Image Credit: ACE Fitness/LIVESTRONG.com Creative

Activity Dumbbell Workout

Region Full Body

  1. Begin standing with one dumbbell in each hand, palms facing each other. Bend your arms at the elbow, bringing the weights in front of each shoulder, keeping your elbows close to the body.
  2. Keeping the weights on the front of your shoulders, push back into your hips and keep your back straight as you lower into a squat.
  3. When your hips are below your knees in the squat, push both legs into the ground to stand up. At the same time straighten your arms and press the dumbbells directly overhead.
  4. Slowly return the weights to the shoulders and repeat.

Tip

Combining a squat with an overhead press engages your whole body from your shoulders all the way down to your feet.

3. Single-Leg Deadlift

Image Credit: ACE Fitness/LIVESTRONG.com Creative

Activity Dumbbell Workout

Region Lower Body

  1. Stand and balance on your left leg, holding a dumbbell in your right hand.
  2. Keep your left knee slightly bent, back straight, as you tilt forward on your left hip. Your left hip will act as a fulcrum as you keep your right leg in a straight line with your body from head to toe. As you bend forward, leading with your head and keeping your back straight, your right leg will lift backward.
  3. Keep your right arm holding the dumbbell straight. As your body bends forward, the dumbbell in your right arm will lower toward the floor directly in front of your standing leg.
  4. Press your left foot into the floor and lower your right leg to the ground as you raise your body up to standing.
  5. Pause in a balanced position before performing the next repetition. Complete one full set on one side before switching sides.

Tip

This exercise targets the back, butt and hips, and can be incorporated into any workout. Be sure to perform the same number of repetitions on each side.

4. Reverse Lunge With Rotation

Image Credit: ACE Fitness/LIVESTRONG.com Creative

Activity Dumbbell Workout

Region Full Body

  1. Stand with feet hip-width apart. Hold a single dumbbell with both hands in a vertical position directly in front of your chest. Keep your elbows close to the rib cage and your back straight.
  2. Step back with your left foot, lowering your left knee almost to the ground.
  3. At the bottom of the movement, keep the back tall and twist the dumbbell over your right leg.
  4. Turn back to center, press your right foot into the ground, and step your left leg forward to return to the original starting position.
  5. Repeat on the other side.

Tip

Adding a twist to a standard lunge engages your abdominal obliques as well as your thighs and hips. Make sure you do the same number of reps on each side.

5. Transverse Lunge

Image Credit: ACE Fitness/LIVESTRONG.com Creative

Activity Dumbbell Workout

Region Lower Body

  1. Stand with your feet hip-width apart with one dumbbell in each hand. Keep your palms facing each other and your arms straight down by your sides.
  2. Keep your left foot pointed straight ahead while stepping diagonally back and to the right with your right foot. Twist to the rear, following your foot with your body as if you were about to walk in that direction. When your foot lands on the ground, bend your knee up to but not beyond a 90-degree angle.
  3. Push off the ground with your right foot to pull your body and foot back to center.
  4. Repeat for a full set before switching sides.

Tip

This exercise targets the glutes and hips by stepping a lunge out to the side instead of to the front or back.

To be sure you're stepping far enough in this exercise, imagine you're standing inside a compass rose with your feet facing North. When stepping to the right, step back to where it would say "South-East." On the right side, you'll be stepping back to "South-West."

6. Triceps Kickback

Image Credit: ACE Fitness/LIVESTRONG.com Creative

Activity Dumbbell Workout

Body Part Arms

  1. Hold a dumbbell in your left hand. Step your right leg forward, keeping your weight evenly distributed through the heels of both feet. Contract your abdominal and core muscles. Place your right hand on your right thigh and lean forward, transferring most of your upper extremity body weight into that right side. Your head should be aligned with your spine.
  2. Pull your left shoulder down and back and maintain this position throughout the exercise. Squeeze your upper left arm close to your body, bending your elbow to 90 degrees. This is the starting position.
  3. Exhale and slowly straighten your left elbow by contracting your triceps muscles until your elbow is fully extended. Your upper arm should remain stationary next to your torso and not raised during the movement.
  4. Inhale and bend your elbow to return the weight to starting position while keeping the rest of your body in position.
  5. Complete a full set on one side before switching sides.

Tip

Triceps are a small but necessary focus to add to any arm or full-body workout. The 10-pound dumbbell lends itself well to this exercise.

Isolate your triceps throughout this exercise, keeping your body still and engaged as you perform the exercise. Move slowly and mindfully to ensure proper form, maximize effectiveness and avoid injury.

7. Hammer Curl

Image Credit: ACE Fitness/LIVESTRONG.com Creative

Activity Dumbbell Workout

Body Part Arms

  1. Stand with your feet hip-width apart. Lightly grip one 10-pound weight in each hand. Keep your arms at your sides, with your hands facing each other.
  2. Bend both elbows in unison until the dumbbell nears the front of your shoulder. Your wrists should remain neutral without any bend or strain. Be sure to keep your shoulders low and back.
  3. Inhale and gently lower the dumbbells back to your starting position until the elbows are fully extended, keeping the dumbbells in the neutral position.

Tip

Work your biceps, forearms and stabilizer muscles with this variation on the standard biceps curl. While a biceps curl is performed with the hands facing forward, the hammer curl has the hands facing each other and mimics the motion of a hammer.

If raising both weights simultaneously poses a strain, alternate arms, keeping one arm in the starting position as you raise the other.

8. Squat to Overhead Raise

Image Credit: ACE Fitness/LIVESTRONG.com Creative

Activity Dumbbell Workout

Region Full Body

  1. Stand with your feet hip-width apart. Hold one dumbbell lengthwise in both hands so that each hand is holding a weighted end.
  2. With your arms straight down, slowly bend at the hips and keep the back straight while lowering into a squat, keeping the weight between both legs.
  3. At the bottom of the squat, push both feet into the ground to return to standing.
  4. Keeping the arms straight with a controlled movement, swing the weight straight in front of the body to finish with it over the head.
  5. Lower the dumbbell back down in front of the body to return to the starting position.

Tip

This full-body contraction and extension is a fun burst of energy and motion that targets shoulders, upper and lower back, abdominal muscles and legs.

9. Diagonal Raise

Image Credit: ACE Fitness/LIVESTRONG.com Creative

Activity Dumbbell Workout

Body Part Shoulders

  1. Begin standing with feet shoulder-width apart, holding one dumbbell in the left hand with the left arm down straight and the left palm resting in front of the right thigh.
  2. Keeping your arm straight, raise your left arm across your body and out to the left side, bringing the weight up to shoulder-height.
  3. Return the weight to starting position on the right thigh.
  4. Complete a full set before switching sides.

Tip

This intermediate-level shoulder exercise can be challenging with a ten-pound dumbbell for beginners. Master the exercise with controlled, pain-free movements at lower weights first. It is performed with one dumbbell, one arm at a time, switching arms between sets.

Sours: https://www.livestrong.com/article/434709-the-best-ways-to-use-10-lb-dumbbells/

15-minute workouts: This 31-day dumbbell routine will tone and strengthen your entire body

It’s March, which means spring is officially around the corner (and beach season is coming swiftly on its heels). That’s why this month we’re focusing on strength training.

Building strength in your muscles helps build lean muscle mass, which helps burn fat. The Physical Activity Guidelines for Americans, published by the U.S. Department of Health and Human Services, recommends that adults perform muscle-strengthening activities at least two days per week. As a personal trainer, I encourage my clients to include strength training in their routine on a regular basis to accomplish two main goals: build muscle and burn fat.

This month’s workout focuses on 15-minute routines that are easy to squeeze in to a busy schedule and only requires a set of dumbbells.

The workout structure

Research shows that whether you decide to do all of your strength training in one day or split up the workouts into different muscle groups (i.e. leg day, arm day, etc.) your results will be similar. To make these daily workouts a quick 15 minutes, we’ve split up the body parts into three different routines:

As the month moves on, the routines progress, which you'll notice is notated by an increase in repetitions on the calendar. I recommend that you look at the workouts for the week and plan them around your schedule. If you know that you’ll be busier tomorrow than today, you may want to combine both workouts into one (i.e. perform the upper body and lower body routine on one day) so that you can just do one workout and skip it the next day.

A one-month dumbbell workout

Download your printable calendar here. Hang the calendar on your fridge, or keep it in your purse or car, for easy reference. Remember, this is just a sample of how you can structure your workouts! The calendar below is a suggested schedule, but it can be modified based on the time you have each day, so adjust your work days and rest days as needed.

Day 1: Upper Body

Day 2: Lower Body

Day 3: Core

Day 4: Rest

Day 5: Lower Body

Day 6: Rest

Day 7: Upper Body

Day 8: Rest

Day 9: Core

Day 10: Upper Body + Lower Body

Day 11: Rest

Day 12: Core

Day 13: Upper Body + Lower Body (12 reps)

Day 14: Rest

Day 15: Upper Body + Lower Body + Core (12 reps)

Day 16: Rest

Day 17: Upper Body + Lower Body at (15 reps)

Day 18: Core

Day 19: Rest

Day 20: Combo

Day 21: Rest

Day 22: Combo & Core

Day 23: Rest

Day 24: Combo + Core at (12 reps)

Day 25: Rest

Day 26: Combo + Core at (12 reps)

Day 27: Rest

Day 28: Combo + Core at (15 reps)

Day 29: Rest

Day 30: Combo + Core at (15 reps)

Day 31: Rest

Equipment: Dumbbells

I recommend starting with 5-pound dumbbells. If that feels too easy, and you can maintain proper form with heavier weights, you can go up to 7 pounds and eventually 10 pounds. I personally cap the weight at 10 pounds for my clients because they have the goal of sleeker, toned muscles. For our lower body strength training and core exercises, you’ll just need your body weight.

1. CAP Barbell Black Neoprene Dumbbells

2. CAP Barbell Coated Hex Dumbbell Weights

Exercise bank

Upper Body

Bicep Curls

Stand with your knees softly bent; hold onto a pair of dumbbells with one in each hand. Rest the arms down at your sides. Then, hug the elbows into the sides, shoulders back, and curl the weights up towards the shoulders into a bicep curl. Slowly lower down. Repeat 10 times.

Bent Over Row

Start standing with your feet hip-distance apart. Hinge forward at your waist and pull your abs in. Reach your torso on a diagonal so that you’re slightly bent over. Let the weights dangle down by your sides, and then hug your elbows in towards your sides and pull the weights up towards your chest. Tighten your upper back and the area in between your shoulder blades. Repeat 10 times.

Overhead Press

To start, hold the dumbbells in a goal post position with the weights in alignment with the ears. The upper arms are parallel to the ground, and the forearms are perpendicular to the ground. Press the weights up overhead, in front of your forehead slightly so that you can see them with your eyes without tilting your head up. Then bring them back to the starting position. Repeat this 10 times.

Side Extension

Start with the arms down by the sides holding dumbbells. Then, exhale as you extend the arms out to the sides just as high as the shoulders. Make sure that the trapezius muscles (the muscles of the upper back/neck) are not hunching up towards your ears. Keep these muscles relaxed. Then, lower the arms back down to the starting position at your sides. Repeat this 10 times.

Tricep Extension

Stand with your feet hip-distance apart, knees slightly bent. Grab your weights in each hand, and let your arms hang down towards sides. Hinge forward at the waist so that your chest is tilted at a 45-degree angle towards the ground. Perform a row by pulling your elbows up towards the sky, hugging them into your sides. Then, holding the elbows static, bring the weights up and back towards the sky into a tricep kickback, working the upper back and back of the arms. Come back to the row position and then release the arms down. Perform this 10 times.

Lower Body

Squat

Stand with your feet hips-distance apart. Bend your knees and sit your glutes back, pulling your naval in towards your spine. Ensure that your knees don’t extend past your toes. Then press down through the heels to stand back up as you exhale, tightening the glutes. Repeat 10 times.

Side Lunge

Step the right foot to the right and bend the right knee. Sink the right glute back as you keep the left leg straight. In this side lunge, hinge at the waist and be sure to engage your core! Keep the head in line with the spine and look down to the ground. Keep the shoulders relaxed. Then press down through the right heel to return back to center. Repeat 10 times, and then switch to the left side.

Forward Lunge

With your feet open hip-distance apart, step your right foot forward and bend the right knee at a 90-degree angle. Track your right knee over your right ankle. Bend the left knee down towards the ground. Then, press down through the right heel as you return back to center. Repeat 10 times with the right leg, and then 10 times with the left.

Single Leg Deadlift

Standing upright, balance on the right foot. Extend the left leg behind you, and lean your torso forward reaching your arms towards the floor, allowing your left leg to lift up towards the ceiling behind you. Keep the leg straight and squeeze the left glute at the top. Then lower the leg back down towards the ground and bring your torso up to center. Repeat 10 times, then switch sides.

Squat into Side Leg Lift

Step the feet out hips-distance apart. Bend the knees and sit back into a squat (as if you’re sitting into a chair), and then press down through the heels to come up. As you come up, lift the right leg out to the right and up as high as the hip. Keep the leg straight. Then bring the right leg back to center and go right into the squat. Repeat this 10 times with the right leg doing the leg lift after each squat, and then repeat 10 times with the left leg doing the leg lift after the squat.

Core

Standing Side Crunch

Stand up with your feet hip-distance apart and hold one dumbbell in each hand. Reach your right arm towards the ceiling, and let you left hang by your side. Tilt your pelvis so that your low back is not arching and your naval is pulling in towards your spine. Then crunch the right elbow down and bring the right knee up towards the elbow. This is working the right side waist. Repeat this 10 times on the right, and then switch to the left side.

Standing Diagonal Cross

Holding one dumbbell with both hands, reach your arms up together towards the left upper corner of the room, and step your right foot out to the right. Then, pull the dumbbell down towards your right knee as you bring the right knee diagonally across the body to meet the weight in the center. Touch the hands to the right knee, and then place the right foot back down and the arms back up to the left. Repeat this 10 times, and then switch sides.

Combos

These exercises combine two moves — a leg exercise with an upper body exercise — into one exercise. They require a pair of dumbbells and allow you to get more bang for your buck time-wise. Repeat this routine three times through.

Squat into Bicep Curl

While holding one dumbbell in each hand, lower down into a squat. As you press up from the squat to standing, curl the arms up into a bicep curl. Repeat this 10 times.

Side Lunge into Bent Over Row

Hold one dumbbell in each hand, and step to the right bending the right knee into a side lunge. Stay in the side lunge as the arms dangle down in front. From here, pull the elbows up towards your sides and pull the weights up towards your chest performing a row. Squeeze the shoulder blades together. Then, release the arms down, and press down through the right heel to press back to the center. Repeat this 10 times, and then switch to the left side.

Forward Lunge into Overhead Press

Step forward into a forward lunge with both knees at a 90-degree angle. Holding this position, raise the dumbbells out to your sides at a 90-degree angle, creating a goal post shape with the weights in line with your ears, then press them up towards the ceiling, performing an overhead press. Bring your arms back down to your sides and press back to the starting position. Repeat this 10 times with the right leg, and then 10 times with the left leg.

Single Leg Deadlift with Weights into Side Extension

Standing upright, balance on the right foot; Hold one dumbbell in each hand. Extend the left leg behind you, and lean your torso forward reaching the weights towards the floor, allowing your left leg to lift up towards the ceiling behind you. Keep the leg straight and squeeze the left glute at the top. Then lower the leg back down towards the ground and bring your torso up to center. As you come up to center, extend the arms out to the side into a side extension. Repeat this 10 times on the right and then 10 times on the left.

Squat with Tricep Extension into Side Leg Lift

Hold one dumbbell in each hand and lower down into a squat with the elbows hugging in towards your sides. In the squat position, extend the arms back into a tricep extension. Release the arms as you press down through the heels to return to standing. Then, lift the right leg out to the side into a side leg lift. Return to center. Repeat this 10 times with the right leg lift and then 10 times with the left leg lift.

TRY THESE FITNESS ROUTINES

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Stephanie Mansour

Stephanie Mansour is a health and fitness expert and weight-loss coach for women. She is a certified personal trainer, yoga instructor and Pilates instructor, and host of “Step It Up with Steph” on American Public Television. 

Sours: https://www.nbcnews.com/select/lifestyle/31-day-dumbbell-routine-will-tone-your-entire-body-just-ncna1143521
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Dumbbells are wonderful fitness tools: A quick dumbbell workout will get your heart rate up and your muscles working. Look, don't get me wrong: Bodyweight workouts are a great way to get your sweat on without leaving the house, of course. But if you've got a set of five- or 10-pound dumbbells under your couch, you can really kick things up a notch by adding in a few weighted moves, too.

Diana Mitrea, NYC-based trainer and co-founder of Stronger With Time, created a total-body quick dumbbell workout for SELF. The whole thing takes less than 15 minutes to complete, and you'll hit all of your major muscles. Arms, legs, butt, core, shoulders—it's a full-body burn. There are two parts to the workout and Mitrea breaks it all down below. Don't forget to save the pin at the bottom to go back to next time!

Part 1: For five minutes, do as many rounds as possible of these two moves.

"Start out with a five-minute push of as many rounds as possible of 15 dumbbell thrusters and 15 renegade rows," says Mitrea. "I frequently do this combo in class as it's very effective to hit the whole body all at once," says Mitrea.

Your goal: Try to finish three or four rounds in the allotted time, says Mitrea.

1. Dumbbell Thrusters — 15 reps

  • Stand with your feet hip-width apart with a dumbbell in each hand. Have your palms facing in and elbows bent so hands are at your shoulders.
  • Hinge your hips back and lower into a squat. Go as low as you can.
  • Then push through your heels to stand and press dumbbells overhead in one movement.
  • Return to squat and repeat.

2. Renegade Rows — 15 reps

Sours: https://www.self.com/story/a-short-dumbbell-workout-to-do-in-your-living-room-right-now
10 MIN FULL BODY DUMBBELL At Home Workout

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Pound weights with 10 workout

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10 MIN FULL UPPER BODY Workout (Toning \u0026 Strength)

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