Double-Duty Dumbbell Moves

Torch calories, build muscle and burn fat with my top 5 total body dumbbell moves:

Squat to Overhead PresS

squat-overhead-press

  • While standing, hold a pair of dumbbells at your shoulders with your palms facing in and your feet hip-width apart. This is starting position.
  • Lower into a squat keeping your chest upright and your knees directly over your toes.
  • Push through your heels to drive your body up while pressing the dumbbells overhead. Lower the dumbbells back to your shoulders to return to starting position.

 

Straight-Leg Deadlift with Row

deadlift-bent-over-row

 

  • Stand upright while holding a pair of dumbbells in front of your thighs with your palms facing in. Your feet should be hip-width apart and your knees slightly bent. This is starting position.
  • Keeping your knees stationary, but slightly bent, and your chest lifted, bend at the waist and drive your hips back until you feel a stretch in your hamstrings.
  • While in this position, pull the dumbbells to the sides of your torso by contracting the muscles of your upper back. Continue movement until a 90 degree bend in your elbow is formed.
  • Return the dumbbells back to the front of your thighs and stand upright to starting position.

 

Alternating Side Lunge with Shoulder Press

alternating side lunge with shoulder press

  • Stand upright while holding a pair of dumbbells at your shoulders with your palms facing in. Your feet should be hip-width apart. While contracting your abdominals, press the dumbbells overhead so your arms are straight.
  • Step to your right and lower into a side lunge (be sure to keep your knee directly over your toes) while lowering the right dumbbell to your shoulder. Return to start position and repeat on the left.

 

Forward Lunge with Overhead Press

 

lunge overhead press

 

  • Stand upright while holding a pair of dumbbells at your shoulders and your palms facing inward.
  • Step your right leg forward into a lunge (be sure to keep your knees directly over your toes) while simultaneously bringing both dumbbells overhead until your arms are straight.
  • Step your right leg back to start position while returning dumbbells back to shoulders.

 

Plank hold with renegade row

plank with row

 

  • Place two dumbbells on the floor shoulder-width apart.
  • Get into a full-plank position while gripping each dumbbell. Keep your body in a straight line by maintaining a flat back, contracting your abdominals and glutes, and balancing on your toes. This is start position.
  • While pushing down through the left dumbbell, perform a row on the right by bringing the right dumbbell up until your elbow reaches the side of your torso. Hold for one second and return right arm and dumbbell back to the ground.
  • Repeat with your left arm and continue alternating for desired number of reps.

 

Photos courtesy of womenshealthmag.com
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