Time is of the essence nowadays and many people are having a hard time inserting even a couple of minutes of physical activity in their every day lives because of they’re always on the go. The result? Many struggle to maintain or achieve their ideal weight and this consequently takes its toll on their emotional well-being. However, all is not lost even if you’re living a busy life because there are several full-body workouts that you can perform to in half the time that can have a positive impact in your physique and overall health and well being. Enter compound dumbbell exercises.
Compound barbell exercises are dumbbell workout routines (obviously) that use more than one major muscle group to perform a number of movements. They are great time savers if you want to build muscles fast. With a dumbbell (or dumbbells), a small workout space, a bench (if possible) and the right attitude, you can achieve the physique that you’ve always wanted. Below are some of the best dumbbell workouts that you can do.
Compound dumbbell routine 1: Dumbbell chest press
This is a good workout for the chest, triceps, and arms. To perform, go to the standard press up position, holding dumbbells on both of your hands, lift the mentioned workout accessories and stop at the bottom a second or two before lifting them back up, do this a little quicker than you lowered them. Try to perform 3 sets of 8 to 12 repetitions and if you feel that you’ve gotten used to it, you can try to add some more weight.
Once you’re done, make sure not to drop the dumbbells since this can cause injuries to your shoulders and rotator cuff.
Compound dumbbell routine 2: Seated overhead press
This is a good workout for the shoulders, biceps, and triceps. To perform, sit on a durable seat or bench and raise the dumbbells above the head area and make sure that your palms fare facing forward, return to starting position and then pull the dumbbells with an arc motion. Maintain a slow pace, on the way down. Try to perform 3 sets of 8 to 12 repetitions.
Compound dumbbell routine 3: Deadlifts
This is a good workout for the hamstrings, glutes, core, and back. To perform, hold the dumbbells and place it about an inch in front of your shins with your feet shoulder-width apart. Next, lower the dumbbells to the ground, but make sure not to round your back in the process, brace your core and go back to the starting position. Try to perform 3 sets of 8 to 12 repetitions.
These are only some of the simplest and most effective compound dumbbell exercises that you can perform to lose some weight and tone your body. Aside from these workouts, you can squeeze in some running in your fitness routines to speed up your progress. In time, with the right exercises and the right attitude, you can say hi to a new you!