Before using this ultimate dumbbell routine, consult your physician!
Using dumbbells is a great way to keep in shape and to lose weight. When done properly the ultimate dumbbell routine can cover anaerobic and aerobic training in one dumbbell workout. All of this can also be achieved with just a few core dumbbell exercises lasting about twenty minutes.
The principle of the ultimate dumbbell routine is to perform the dumbbell exercises very slowly and carefully; this increases aerobic activity and also improves safety. Each dumbbell exercise is performed strictly and slowly, with ten seconds on the positive and ten seconds on the negative. There is only one set per dumbbell routine and the goal is ten reps before adding more weight to the dumbbells.
This ultimate dumbbell routine is intense and even though the session lasts only about ten – fifteen minutes it is all you need. Again, due to the intensity this dumbbell routine should only be performed twice a week with a good gap between; the ultimate dumbbell routine on Monday and Thursday is ideal. This gap between each dumbbell routine is ideal for resting and recuperation, as this is what rebuilds muscle.
The Ultimate Dumbbell Routine
- Dumbbell Squats
- Dumbbell Dead lifts
- Dumbbell Bent over Rows
- Dumbbell Shrugs
Each core dumbbell exercise is 1 set of 10 reps, performed very slowly and with strict style. If you are unsure about the performance of each exercise then make sure you find out first how each dumbbell exercise is done; this is to keep you safe.
The slowness of each dumbbell exercise increase your heart rate and increases the aerobic activity, however this can also increase blood pressure so please make sure you never hold your breath; breath slowly through all of the dumbbell exercises. It is also essential not to jerk the dumbbells, as this will increase the chance of injury.
Once you have finished the ultimate dumbbell routine then you must rest. The only exercise you should do on your rest days is walking; you really do need to allow for full exercise recovery otherwise you can reduce your fitness levels. Along with the ultimate dumbbell routine it is important that you have a sensible diet; you simply do not need to have large quantities of protein, it is not good for the kidneys. Eat well, stay hydrated and use the ultimate dumbbell routine to achieve optimum health.
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