Here’s a step-by-step guide for a 60-minute full-body dumbbell workout:
Warm-Up (5 minutes):
Start with light cardio (e.g., jogging in place, jumping jacks) to raise your heart rate and warm up your muscles.
Perform dynamic stretches for major muscle groups (arms, legs, back, shoulders).
Strength Training (40 minutes):
Perform each exercise for 3 sets of 10-12 reps (adjust weight as needed).
Rest 1-2 minutes between sets.
Use dumbbells that challenge you but allow proper form.
Exercises:
Squats: Hold dumbbells at shoulder height, feet hip-width apart.
Bent-Over Rows: Hinge at hips, keep back straight, pull dumbbells toward your waist.
Chest Press: Lie on a bench or floor, press dumbbells up.
Lunges: Step forward or backward, holding dumbbells by your sides.
Overhead Press: Stand, press dumbbells overhead.
Deadlifts: Hinge at hips, keep back straight, lift dumbbells.
Bicep Curls: Stand, curl dumbbells toward shoulders.
Tricep Extensions: Overhead extension with dumbbells.
Russian Twists: Sit, hold one dumbbell, twist side to side.
Planks: Forearms on the ground, hold for 30-60 seconds.
Cardio Intervals (10 minutes):
Alternate between 1 minute of high-intensity cardio (e.g., jumping jacks, mountain climbers) and 1 minute of rest.
Repeat 5 times.
Cool Down and Stretch (5 minutes):
Perform static stretches for major muscle groups (hamstrings, quads, calves, chest, shoulders).
Focus on breathing and relaxing.
Remember to maintain proper form throughout the workout, stay hydrated, and listen to your body. Enjoy your workout! 💪🏋️‍♀️🔥
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