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    Sculpt Your Legs And Butt With This 20-Minute Dumbbell Lower-Body Strength Workout

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    Think you need a full weight room and oodles of time to sculpt your lower body? Think again. You can strengthen every muscle from the waist down using only dumbbells in 20 minutes flat. So doable!The key is a sequence of compound moves that challenges the legs (hamstrings, calves, quads) and butt (glutes). And, you can adapt this lower-body workout from Ariel Belgrave, CPT, to your level of fitness thanks to the AMRAP (as many reps as possible) programming.Meet the expert: Ariel Belgrave, CPT, is the creator of The L.E.A.N. Program fitness and nutrition coaching and the program creator behind the Women’s Health 28-Day Workout Challenge.Whether you’re beginning a brand-new fitness journey, starting over, or just itching to get into a new routine, get ready to make your lower body burn in the best way. Grab a set of dumbbells that challenges you but allows you to keep repeating the moves for the entire interval.Time: 20 minutes | Equipment: Dumbbells | Good for: Lower bodyInstructions: Warm up with 30 seconds of invisible jump roping and 30 seconds of hip openers (shown below). Then, perform as many reps as possible of each exercise for 40 seconds, followed by 20 seconds of rest. Repeat the workout exercises for a total of 4 rounds.Warm-Up: Invisible Jump RopeHow to:Stand with feet hip-width apart and arms bent at sides.

    Simultaneously swing your arms as if turning a jump rope while jumping with alternating feet.Warm-Up: Hip OpenersHow to:Start standing with feet shoulder-width apart and elbows bent at a 90-degree angle.

    Lift your right leg and bend the knee, circling it in, up and around.

    Place your right foot back in the same spot.

    Lift your left leg and bend the knee, circling it in, up and around.

    Place your left foot back in the same spot. That’s 1 rep.READ MORE: The Best 28-Day Workout Challenge To Get Stronger All Over Using Only DumbbellsLateral Squat WalkHow to:Stand with feet hip-width apart holding a dumbbell at your chest at one end of your mat.

    Squat down halfway so your thighs are almost parallel with the floor.

    Maintain the squat position and engage core, as you step out with your right foot.

    Step your left foot to the right so you’re back in that starting squat stance, keeping your weight in your heels.

    Continue taking lateral squat steps to the right until you reach the end of the mat.

    Repeat back to the left, moving step by step to the other end of the mat.

    Continue alternating.READ MORE: New Study Finds Exercise Before Cancer Diagnosis May Lower Progression RiskGoblet Squat“A variation of the traditional squat, a goblet squat incorporates load in a way that improves your grip strength,” Earnest explains. “Think of the ‘bell as extra credit—you’re getting all the benefits of a squat and more!”Target muscles: glutes, quads, hamstrings, biceps, forearm and shouldersHow to:Start by standing with your feet hip-width apart, holding a dumbbell in front of your chest, with your elbows pointing toward the floor. Push your hips back and bend the knees to lower into a squat.

    Press through heels to return to start. That’s 1 rep.

    Complete 10 reps, then move on to your next move.Deadlift And Calf RaiseHow to:Stand with feet shoulder-width apart and knees slightly bent, holding a dumbbell in each hand in front of your legs with your palms facing thighs.

    Hinge forward at the hips, pushing your hips back as you lower the dumbbells down along the front of your body. You should feel a stretch in the back of your legs (hamstrings). Keep a slight bend in your knees to avoid locking out the joint.

    Squeeze your glutes as you drive your hips forward to return to the starting position. After you stand tall, lift your heels off the ground and engage your calves for stability.

    Lower your heels back to the mat to return to the starting position with feet flat on the ground. That’s 1 rep.Tip: When completing the deadlift, focus on keeping your back in neutral alignment with your neck and shoulders throughout the entire movement (straight line from head to tailbone).Reverse LungeReverse lunges are beneficial because “they put less stress on your joints and give you a bit more stability in your front leg as you drive through it,” Earnest explains, adding that it’s ideal for those trying to improve their balance and knee control. “If you are looking to improve your hip mobility, this is a great way to increase your hips’ range of motion.”Target muscles: glutes, hamstrings, quads and coreHow to:Start by standing with dumbbells in either hand. Step your left foot back, dropping the left knee to just-barely touch the ground.

    Press through the right heel to return to standing, keeping your head and chest up the whole time.

    Repeat on opposite side. That’s 1 rep.

    Complete 10 reps each side, then move on to your next move.READ MORE: Power Walking Amps Up The Health Benefits Of A Daily Stroll – Here’s How To Do It RightMarching Glute BridgeHow to:Lie on the mat faceup with your knees bent and feet flat on the floor

    Hold a single dumbbell with both hands above your chest.

    Press into your heels to raise your hips up toward the ceiling until you form a straight line from knees to hips to head.

    Maintaining the hip position, raise your right foot a few millimetres off of the floor.

    Lower it back to the floor.

    Repeat on the left.

    Continue alternating.This article by Jennifer Nied was originally published on Women’s Health US. More

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      Try This Upper-Body Dumbbell Strength Workout For Serious Arm Sculpting

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      Trainer Ariel Belgrave’s favourite fitness word? Flex. And you can bet you’re going to be doing a whole lotta that during (and after!) the upper-body dumbbell workout coming up. This 20-minute arms and shoulder blaster is made up of compound movements that work multiple joints and/or muscle groups in your top half for an efficient and powerful strength session.Meet the expert: Ariel Belgrave, CPT, is the creator of The L.E.A.N. Program fitness and nutrition coaching and the program creator behind the Women’s Health 28-Day Workout Challenge.If you want arm muscles that pop, or simply to feel more comfortable and confident playing a racket sport, carrying your kid, or lifting a suitcase overhead, this circuit is for you. The exercises included aim to hit the upper body from different angles (think: an Arnold press followed by a back fly and row), so you get stronger all over and help eliminate muscle imbalances.Need to modify? That’s okay! Feel free to move through the workout without dumbbells first to nail the movement patterns and form. Then, come back again. Or, you can try a round or two with dumbbells and use just your body weight when you feel fatigued. The goal is to keep coming back and getting stronger. Ready, set, sweat along with Belgrave in the videos below.Time: 20 minutes | Equipment: Light to medium dumbbells | Good for: Upper bodyInstructions: Warm up with 30 seconds of TYWs and 30 seconds of arm swings (shown below). Then, perform as many reps as possible (AMRAP) of each move for 40 seconds, followed by 20 seconds of rest. Repeat the workout exercises for a total of 4 rounds.Warm-Up: TYWHow to:Start standing with feet hip-width apart, then hinge at the hips to bring your torso slightly forward. Maintain a straight back. Extend arms out to sides to form a T shape.

      Maintaining your body position, swing the arms up so the upper arms align with the ears, forming a Y shape.

      Core engaged the entire time, bend elbows to waist and retract the shoulder blades to form a W shape.

      Continue repeating the sequence.Warm-Up: Arm SwingsHow to:Stand with feet hip-width apart, arms extended out to sides.

      Keeping shoulders down and core engaged, bring arms up and around in medium-sized circles.

      After 15 seconds, reverse the direction.READ MORE: Try This Shy Girl Upper Body Workout If You Lack Confidence At GymSingle Single Double Biceps CurlHow to:Start standing with feet hip-width apart, one DB in each hand, palms facing out.

      Core and glutes engaged, raise the DB in the right hand to right shoulder. Lower it back down.

      Repeat with the left side. Lower left hand back down.

      Then, perform a biceps curl with both arms simultaneously. Lower back down. That’s one rep.Arnold PressHow to:Stand with feet hip-width apart, one dumbbell in each hand, racked at shoulders with palms facing toward you.

      With core engaged, rotate and raise dumbbells overhead, performing a press. At the top of the move, palms should face out.

      Lower the dumbbells back down to starting position. That’s one rep.Back Fly And RowHow to:Stand with feet roughly hip-width apart or slightly wider, one dumbbell in each hand at sides.

      Hinge at hips to bring torso and arms and dumbbells forward. This is your starting position.

      Using your back muscles, raise dumbbells out to sides toward sky, so that arms are parallel to ground. Lower DBs back down.

      Next, drive elbows back toward sky to perform a bent-over row, so that the DBs land near hips.

      Lower DBs back to starting position. That’s one rep.READ MORE: You Can Sculpt Your Whole Body With This One R199 Piece Of EquipmentHalo And Press OutHow to:Stand with feet slightly wider than hip-width apart, holding one dumbbell in both hands, resting it on thighs. Raise DB to chest. That’s your starting position.

      Bend arms and raise dumbbell toward left shoulder, then continue to circle it around your head to the right shoulder, ending with the DB at your chest.

      When the DB is at the chest, press it out to the left, fully extending the arms.

      Bring the DB back to your chest. That’s one rep. After 20 seconds, switch directions.Skull CrusherHow to:Lie on back with knees bent and feet planted into ground. Hold one dumbbell in each hand and extend arms straight above chest.

      Without moving the upper arms, bent at the elbows to lower DBs toward the sides of your head.

      Extend DBs back to sky. That’s one rep.This article by Jacqueline Andriakos was originally published on Women’s Health US. More

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      How To Find The Right Dumbbell Weight For Your Fitness Goals, According To A Personal Trainer

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      Picking the right weight dumbbells is like shopping for clothing: You won’t know what works for you until you actually try it (on). It’d be great if there was some magic equation that would calculate exactly what weights will feel light, medium and heavy for you during different workouts. But unfortunately, it’s not so predictable, because lots of variables affect how much you can lift.Dumbbell weight is “never going to be one-size-fits-all,” says Nellie Barnett, CPT and founder of Nellbells Fitness. The amount you lift is based on your individual physical fitness level, goals (like muscle hypertrophy versus endurance), and the body part you’re working.So, rather than seeking out a specific number, focus on finding your Goldilocks of dumbbells – not too light, not too heavy. If the weight is too light, you won’t challenge your muscles or see results. And if it’s too heavy? You’re more prone to injuring yourself. That ~just right~ weight will help you achieve “what your body is capable of lifting while maintaining proper form,” Barnett says.Ahead, Nellie explains how to find the right weight dumbbells for you and shares guidance on when to level up what you’re lifting:Think about your fitness goals.Lifting dumbbells is so much more than just picking up and putting down weights – you can achieve real strength goals over time by tweaking different variables, like weight, reps and sets, Barnett says. Here are some guidelines to follow for different strength training goals.If you want to…Sculpt muscle: Lift medium to heavy weights for six to 12 reps and three to six sets.

      Build stamina: Lift light weights for 12 or more reps and three sets.

      Lift heavy objects: Lift heavy weights for six or less reps and three to five sets.

      Lift heavy objects quickly: Lift heavy weights for one to two reps and three to five sets.Consider the specific exercise.There’s a reason you can squat way more than you can curl. That’s because smaller muscles like your biceps, shoulders and core are physically unable to lift as much as larger muscles like your back, chest and legs. These latter muscles “can handle heavier weight because they’re designed to generate more power,” Barnett says.That’s why it’s always good to have multiple sets of dumbbells by your side while you’re working out.READ MORE: This One-Dumbbell Workout Is Perfect For Home Or A Packed GymUse the light-to-medium set for these smaller muscle groups:Biceps

      Triceps

      Shoulders

      CoreUse the medium-to-heavy set for these larger muscle groups:Back

      Chest

      LegsPerform a rep test.With your fitness goal and muscle group in mind, grab a lighter weight than you think you can handle (so you don’t risk injury) and try to reach the rep count for each exercise. If your goal is building muscle stamina in your arms, for example, and you think you can handle lifting two-kilogram dumbbells for a minimum of 12 reps, you should conduct a rep test by lifting one-kilogram dumbbells for those 12 reps.When you finish the rep test – even if you had to put your weight down before completing all the desired reps – ask yourself these questions:Am I maintaining proper form throughout all of my reps?

      Am I breathing properly and not holding my breath?

      Am I completing my reps, especially in my first set?If the answer to any of these is “no,” decrease your weight. But if you said “yes” to those questions, then ask yourself these questions:Am I feeling particularly challenged on the last two or three reps?

      Am I performing each rep with control, or am I just breezing through them all?

      Am I actively thinking about the muscles that I’m engaging (a.k.a., the mind-muscle connection)?If the answer to any of these is “no,” increase your weight.READ MORE: One Dumbbell, Six Moves: The Ultimate Beginner-Friendly Full-Body WorkoutWhen should I start increasing my dumbbell weight?Once you’ve begun your strength training journey, the main way to get stronger over time is with progressive overload. Essentially, this means increasing at least one variable in your workout (weight, reps, or sets) to ensure you’re consistently challenging your body, Barnett says. So, if you’ve been lifting two-kilogram dumbbells for a month or two, and you’re finding that all of the reps feel easy – not just those last two or three – it’s likely time to increase your weight by a few kilograms.Reebok Dumbbell Set With Case

      4kg Vinyl Dumbbell

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      Remember: No matter what dumbbell weight you choose, with each workout, you’re one rep closer to becoming stronger!This article by Addison Aloian was originally published on Women’s Health US – additional reporting and products added by the Women’s Health SA team. Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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      This One-Dumbbell Workout Is Perfect For Home Or A Packed Gym

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      Whether you’re in a packed gym and could only find one lonely dumbbell or if you’re working with a sparsely-stocked home gym, there’s a lot you can accomplish with this one-dumbbell workout.

      Using just one piece of equipment doesn’t mean you can’t get a good workout. In fact, when you’re short on time, stuck at home, or navigating a packed gym, scaling back can make you more efficient. Added to that, using one weight allows for unilateral moves that challenge your balance, firing up your core and stabiliser muscles in your legs and elsewhere. Simplify your routine without sacrificing results with this one-dumbbell workout from trainer Craig Ballantyne.

      How to do this one-dumbbell workout

      Using the heaviest weight you can handle (while maintaining proper form), perform the prescribed number of reps for each exercise in order, resting 30 seconds between moves. (If needed, you can rest up to a minute, or make it tougher by dropping that break altogether.) That’s one circuit.

      Rest for two minutes, then finish as many circuits as you can in 15 minutes. Beginner? Start with two circuits and build from there.You’ll need: a bench; one heavy dumbbell

      1. Narrow-stance goblet squat

      Stand with your feet shoulder-width apart and hold a dumbbell vertically in front of your chest, both hands cupping the dumbbell head (A). Keeping your chest up and your core tight, sit your hips back and squat as low as you can (B). Press through your heels to return to start. That’s one rep. Do 15.

      READ MORE: 30 Plank Variations That Will Transform Your Core From A Trainer

      2. Single-arm bent-over row

      Place your left knee and hand on a bench and hold a weight in your right hand at arm’s length (A). Pull the dumbbell up to your ribcage (B), then lower back to start. That’s one rep. Do 10, then repeat on the other side.

      READ MORE: Get A Full-Body Workout In Just 15 Minutes With Only 2 Household Items

      3. Single-arm chest press

      Lie face-up on a bench, holding a dumbbell in your left hand at your chest (A). Press the weight directly upward (B). Slowly lower back to start. That’s one rep. Do 10, then switch arms and repeat.

      READ MORE: 8 Ways To Build Stronger Thighs

      4. Dumbbell swing

      Hold a dumbbell with both hands using an overhand grip and stand with feet hip-width apart. Push your hips back, knees slightly bent, and lower your chest to bring the dumbbell between your legs (A). Keeping your core tight, push your hips forward and swing the dumbbell up to shoulder height (B). Reverse the movement, swinging the weight back between your legs. That’s one rep. Do 15. More

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      The 15-Minute Countdown Workout For All-Over Quality Gains

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      Productivity experts often tell clients to tackle the most challenging task on their to-do list first. The reason: a feeling of accomplishment gives you momentum to check off other less-daunting tasks throughout the rest of the day – even as your attention span diminishes.

      The same logic can work at the gym: a reverse pyramid – or countdown – format forces you to do the hardest part of the workout first, when you’re physically at your peak, says strength and conditioning trainer Albert Matheny. Then it’s downhill from there: as the number of reps decreases during the workout, the mental momentum you’re building allows you to finish strong, even as your body starts to fatigue.

      Follow this countdown workout from Matheny two or three days a week. Perform five reps of each of the following exercises in order, moving from one to the next without resting. Take a short break (30 to 60 seconds) if needed, then repeat the circuit, completing four reps of each move. Continue until you reach one rep of each move.

      You’ll need: a set of dumbbells that allows you to complete the reps with proper form. Try three to four kilograms to start.

      The 15-Minute Countdown Workout

      Dumbbell Thruster

      Hold a dumbbell in each hand just above your shoulders, palms facing in, then sit your hips back and bend your knees until your thighs are parallel to the floor (A). Push through your heels to stand, pressing the weights overhead (B). Return to start; that’s one rep.

      Reverse Lunge

      Stand with your feet hip-width apart and hold a dumbbell in each hand at your sides (A). Step back with your right leg and bend both knees as you lower until your left knee is bent 90 degrees (B). Push through your left foot to stand, then repeat on the other side. That’s one rep.

      Renegade Row

      Grab a pair of dumbbells and get into push-up position with your hands on the weights and your feet slightly wider than hip-width apart (A). Brace your core, then bend your right elbow to pull the weight towards your chest, keeping your hips parallel to the floor (B). Slowly lower the weight back to start, then repeat on the other side. That’s one rep.

      Spiderman Plank With Dumbbells

      Start in push-up position with your hands on a pair of dumbbells and feet slightly wider than hip-width apart (A). Brace your core, then bend your right knee towards the outside of your right elbow (B). Pause, then return to start and repeat on the other side. That’s one rep.MAKE IT HARDER: do a push-up between each rep after returning to start position. More

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      Sculpt Your Body With This 15-Minute HIIT Workout

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      Equipment sponsored by REBEL Elite Fitness
      The way mixed-martial-arts athletes train is extremely effective for the average person looking to slim down or shape up, says Mike Dolce, a former UFC fighter and longtime coach to top fighters. Dolce’s strategy combines functional strength training and high-intensity interval training (HIIT), which builds endurance and strength.
      For each exercise in this 15-minute HIIT workout, complete as many reps as possible in 30 seconds, moving from one to the next without resting. Then rest for 30 seconds and repeat for a total of five rounds.
      You’ll need: A set of dumbbells
      READ MORE: Boxing Inspired Workout: 8 Moves That Will Help You Get a Knockout Body RN!
      15-Minute HIIT Workout
      Watch one of our WH staffers perform the moves:[embedded content]
      1. Push-Up-Position Alternating Raise
      Start in push-up position, legs extended and feet more than shoulder-width apart. Brace your core, then raise an arm in front of you to shoulder height, keeping your hips parallel to the floor. Slowly lower, then repeat on the other side. That’s one rep.
      Tip: Make it harder by using a set of dumbbells or adding a push-up before each rep.
      2. Drop Lunge
      Hold a pair of dumbbells at your shoulders, elbows close to your body, feet hip-width apart. Maintaining a tight core, step your left foot behind your right and bend both knees to lower into a lunge, sitting back into your right heel. Press through your right foot to stand, then repeat on the other side. That’s one rep.
      READ MORE: Just These Two Workouts Make A Killer Six-Week Workout Routine
      3. Knee Strike With Side Kick
      Stand with your feet hip-width apart, knees slightly bent and fists raised in front of you. Keeping your chest upright, drive your right knee towards your chest as you rise onto the ball of your left foot. Lower your knee and drive your foot to the right, extending into a side kick. Return to start; repeat on the other side. That’s one rep.
      4. Tuck Jump
      Position your feet slightly more than shoulder-width apart and bend your knees. In one explosive movement, jump as high as you can and bend your knees towards your chest. Land softly and pause to reset your stance. That’s one rep.
      READ MORE: Try These Exercises To Build A Stronger, Bigger Butt More