How long to do dumbbells

Repeat 10 times. Start standing with your feet hip-distance apart. Hinge forward at your waist and pull your abs in.

Let the weights dangle down by your sides, and then hug your elbows in towards your sides and pull the weights up towards your chest. Tighten your upper back and the area in between your shoulder blades. To start, hold the dumbbells in a goal post position with the weights in alignment with the ears.

The upper arms are parallel to the ground, and the forearms are perpendicular to the ground. Press the weights up overhead, in front of your forehead slightly so that you can see them with your eyes without tilting your head up.

Then bring them back to the starting position. Repeat this 10 times. Start with the arms down by the sides holding dumbbells. Then, exhale as you extend the arms out to the sides just as high as the shoulders. Keep these muscles relaxed. Then, lower the arms back down to the starting position at your sides. Stand with your feet hip-distance apart, knees slightly bent.

Grab your weights in each hand, and let your arms hang down towards sides. Hinge forward at the waist so that your chest is tilted at a degree angle towards the ground. Perform a row by pulling your elbows up towards the sky, hugging them into your sides. Then, holding the elbows static, bring the weights up and back towards the sky into a tricep kickback, working the upper back and back of the arms. Come back to the row position and then release the arms down.

Perform this 10 times. Stand with your feet hips-distance apart. Bend your knees and sit your glutes back, pulling your naval in towards your spine.

Then press down through the heels to stand back up as you exhale, tightening the glutes. Step the right foot to the right and bend the right knee. Sink the right glute back as you keep the left leg straight.

In this side lunge, hinge at the waist and be sure to engage your core! Keep the head in line with the spine and look down to the ground. Keep the shoulders relaxed. Then press down through the right heel to return back to center.

Repeat 10 times, and then switch to the left side. Lindsay Tadlock. Lindsay Tadlock began writing in She has worked as a personal trainer for over three years and shares her fitness and nutrition knowledge in her writings. Light weights can help tighten up your arms. Video of the Day. Arm Exercises With Weights. Perform 10 repetitions of each exercise to begin, working up to three sets in a row. Dumbbell Curls. Hammer Curls. Triceps Kickbacks. There are even more exercises if you use additional equipment such as an incline and decline bench or an exercise ball.

However, it is not necessary to learn all 4, exercises to get an effective workout. The master moves are back row, bent over raise, biceps curl, calf raise, chest fly, chest press, crunch, deadlift, triceps kickback, lunges, lying extension, preacher curl, pullover, shoulder press, shoulder shrug, side raises, squats and triceps extension.

Master these moves and you will have a full body dumbbell workout that works. Cardio is an important part of any fitness routine because it is much better at keeping your body fat in check than resistance training. The Centers for Disease Control and Prevention recommends that healthy adults get at least minutes of moderate-intensity or 75 minutes of vigorous-intensity cardio every week.

Moderately-intense cardio activities will raise your heart rate and have you breathing heavier. If you are able to carry on a conversation but not sing a song, you are exercising at a moderately intense pace. Strength training is an important part of an exercise routine.

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