The Dumbbell Exercise You've Forgotten

Dust off the dumbbells you've used for countless bicep curls and use them to create a total-body exercise for your clients instead. This simple combination of 3 fundamental exercises will have them wondering why they ever set the dumbbells down, while it strengthens both their upper and lower body.

ELIVATE®'s Total Body Dumbbell Workout

Build muscle while strengthening bone and connective tissue in both lower and upper extremities with this quick, effective total body dumbbell workout. Target Muscle(s): Hamstrings, glutes, shoulders, core, back and chest

What You Need:

Pair of dumbbells at a comfortable weight. 

Step-by-Step Instructions:

Stand with your feet shoulder width apart, holding a dumbbell in each hand (at your side with palms facing in).

Keeping your back straight and your chest out, squat toward the floor as low as possible. Keep your body weight on your heels and your knees behind your toes.
 

Slowly, in 1 fluid, controlled movement, swing your arms forward and through the legs. Extend arms out in front of you to shoulder height (palms still facing inward) while returning to a standing position.
 

Slowly row your arms back toward your body, hugging your elbows close to your sides, squeezing your shoulder blades together and pull back.
 

Return to a standing position and repeat.
 

Tip: Remind clients not to rush while strengthening stabilizing muscles, maintain breathing and keep a firm core.