Personal Fitness Tips : How to Build Big Wrists by Using Dumbbells
5 Completely New Ways to Use Dumbbells
Everyone knows that weightlifting can get boring fast. But that's a pretty lame excuse to avoid the weight room—especially since strength training is one of the most effective ways to sculpt your body. And there's nothing boring about that.
So get in the game with two- to three-pound hand weights (aka dumbbells). Then try the exercises below from Astrid McGuire, a certified fitness instructor at Barry's Bootcamp and one of CosmoBody's awesome trainers. Bonus: These moves get your heart rate up, so they double as cardio.
Complete 15 to 20 reps of each combination below, then repeat the circuit two to three times for a full-body workout.
1. Plank Row With Rotational Twist:Begin in a plank position with your palms on the floor, shoulders stacked over your wrists, and a dumbbell on the floor near each hand. Your body should form a straight line between your heels and your head. Without compromising your form, shift your weight to the right hand as you grab a dumbbell with your left hand. Then, drive your elbow back toward the ceiling. Nothing should move except your arm. Release the weight, place your palm back on the floor, and bring your left knee to the outside of your right elbow. Return to start, then repeat on the right side, this time grabbing a weight with your right hand, driving your right elbow up toward the ceiling, releasing the weight, and bringing your palm back to the floor, then bringing your right knee to the outside of your left elbow. Return to start. That's one rep.
What it works:Your back, shoulders, arms, abs, and butt
2. Y-Swings:Take a wide stance and grab both weights with your palms facing each other. Shift your weight into your heels and sit back into a low squat, letting the weights hang between your legs. In one fluid motion, lift both arms and press into your heels as you stand up, thrusting your hips forward for momentum as you swing both weights above your head to form a Y-shape with your arms. With control, bring the weights down and sit back into starting position. That's one rep.
What it works:Glutes, core, shoulders
3. Uppercut Combo With Row and Reverse Fly:Begin in a wide stance with a dumbbell in each hand, palms facing in. Bend your knees and bend over at the waist, bringing both weights out in front of you. Then, drive both elbows backward. As you release them, stand as you come up onto your left toes. Brace your core and twist from the waist as you extend your left arm to drive the weight up toward the ceiling. Bring your left arm down as you twist back to center, then come up onto your right toes as you twist to the left and drive the right weight up toward the ceiling. Return to center, and immediately bring your arms out to the sides until the weights are in line with your shoulders. Your arms should stay straight the whole time. With control, release and return to center. That's one rep.
What it works:Back, chest, and shoulders
4. Triceps Kickbacks With Side Lunge:Stand with your feet hip-width apart, and grab a weight in each hand and hold them along your sides so that your palms face each other. Lean forward at the waist and gaze down as you bring your elbows back and the weighs to your armpits. Then, engage your triceps (the muscles behind your upper arm) as you extend both arms and pump the weights toward the wall behind you. Then bring the weights back to your armpits. This is one kickback. Then, drop the weights to your sides as you lift your left leg and take a giant step to the left. Keeping your right leg straight, bend your left leg and reach both arms to the floor. Pause, then stand up as you bring your feet back to center, and bring the weights back to your armpits. Perform one triceps kickback, then lunge and reach to the right side. That's one rep.
What it works:Triceps, back, quads, and butt
5. Dumbbell Shuffle Reach and Touch: Take a wide stance and hold both dumbbells in your hands near your shoulders with your elbows close to your sides. Shuffle to the left by taking a big step to the left and hopping your right foot to the left to meet it, keeping a wide stance the whole time. Brace your core and twist from your waist to the left as you raise both weights up toward the ceiling. Bring the weights back to chest level and shuffle to the right, this time twisting to the right and crouching down to reach both weights toward the floor, with one weight on either side of your right foot. Stand as you bring the weights back to your chest. That's one rep. Complete 10 to 15, then do 10 to 15 on the other side, this time touching down on your left shuffle and reaching up on your right shuffle.
What it works:Core, back, shoulders, quads, and butt
GIFs do not necissarily reflect the speed at which you should perform these moves. Proper form is key. Always go at your own pace.
Want to see more creative moves from Astrid? Check out her full Boot Camp workout at CosmoBody, a brand new fitness and lifestyle video channel. (You can even score a 10-day free trial .)
Always consult your doctor before begining a new workout program.
Video: 8 Best Dumbbell Exercises Ever (HIT EVERY MUSCLE!)
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