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At Home Full Body Workout With Dumbbells

Saturday, December 29, 2012


It’s hard to imagine that with one set of dumbbells you can get a total body workout, but you can. Work your upper body, legs, glutes, core, biceps, triceps, and shoulders with these exercises:

1. Dumbbell Wood Chop- (low to high)- works your legs, core, shoulders, back, chest

2. Squat- (dumbbell held at chest height) add a biceps curl, or shoulder press for an additional boost.

3. Biceps curl- (Try one arm at a time to have an additional core use) Step back into lunge for an additional effort and do the curl on the way back to standing

4. Triceps Overhead Extension- Watch your form in the mirror to make sure you lower the weight to the point of maximum benefit.

5. Chest press- Perform on a stability ball for additional core work. Do chest press with one side at a time for a change of pace, and to challenge your muscles in a new way

6. V-ups- For an additional challenge, hold one dumbbell in your hands. Watch form and try to keep legs straight with a flat back

7. Shoulder press or upright row- It helps in building strong, well-rounded shoulders

8. Lawnmower- While bent at the waist with a flat back, pull your arm with a dumbbell up to shoulder level, keeping your body from twisting away from the dumbbell

A challenging, total body workout can be accomplished with one set of dumbbells and some dedication. You will boost your metabolism and feel more energized.




Sunday Workout :

bike on street- 55 minutes

Sunday Eating:

Breakfast-

1 cup egg whites (120 cal)

2 oz old fashioned oatmeal, cinnamon ( 187 cal)

A.M. Snack-

1 bowl high fiber organic raisin bran breakfast cereal, 1/2 cup non-fat milk (156 cal)

Lunch-

4 oz tuna steak (165 cal)

salad- 10 oz assorted greens: organic spinach, broccoli, pea pods, broccoli slaw, 1/2 orange sweet pepper (100 cal)

3 oz brown rice ( 105 cal)

2 oz fat free feta (45 cal)

P.M. Snack-

1 portion spring water packed tuna, 2 tbsp. vanilla flavored non-fat yogurt, 1/2 tsp pickle relish, 1/2 whole wheat pita (190 cal)

Dinner-

vegetable lasagna (423 cal)

1 cup romaine with balsamic, parmesan, extra virgin olive oil ( 57 cal)

1 whole wheat baguette dipping sauce of balsamic vinegar and rosemary olive oil (210 cal)

Dessert:

no sugar added chocolate pudding, 1/4 cup blueberries (80 cal)

TOTAL- 1717
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