A regular arm workout using just a simple set of dumbbells can get you the results you want. Starting Position Stand up and hold two dumbbells, one at shoulder level and the other high with your arm extended, palms facing each other. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Stand back up, bringing your right foot to hip-distance (e). A BRAND-NEW WORKOUT LIBRARY FEATURING KAISA AND HER FAVORITE INSTRUCTORS! Every dumbbell exercise is to be performed unilaterally. Reverse Lunge and Curl. With an overhand grip (palms facing your feet), push the dumbbells up so that your arms are directly over your shoulders. Stand with your feet shoulder-width apart, toes point­ed forward. All rights reserved. Filter workouts by modality (gymnastics, weightlifting, cardio) Filter workouts by target area (upper body, lower body, core) Unlock more categories containing 5x more popular workouts; Get 100+ new WODs each month; Access 365 days of workout inspiration on the WOD Calendar and no more ads! I find that this pull motion activates the larger muscles of the glutes even more,” Theodore explains. Your elbows should frame your face (d). Bend no further than a 45-degree angle, bracing your core and keeping your back straight. That’s 1 rep. Do 10. Intermediate. This one’s going to give you a nice combination of both explosive speed and power. Photo: Ryan Kelly / Daily Burn Power Cardio. That’s 1 round. The 5-Minute Dumbbell Burner (0:10)2. Perform a pushup, but once you return to the starting position, row the dumbbell in your right hand to the side of your chest. Pushing into the left dumbbell on the floor, row the right dumbbell upward, retracting your right shoulder blade and pulling your right elbow in by your side (c). Workout 3: Dumbbell Hang Clean/Dumbbell Floor Press. This is one rep. Repeat. Before you try the renegade row, Theodore recommends practicing the perfect plank! 10 Exercises That Burn More Calories than Running, The Only Type of Cardio That Gets You Jacked, The 10-Minute Cardio Workout You Should Do Every Day, The ‘Agility-Cardio’ Workout That Torches Fat Fast, Skip Your Run for This At-Home Cardio Blast. Blast fat without going anywhere near a treadmill, elliptical, or rowing machine. Hinge forward with a flat back to bring the dumbbell between your legs (b). Aim to get your right thigh parallel to the floor. This will challenge your cardiovascular ability and minimize the overall training time. Lower back down and repeat. Targets: Glutes, core and back Hold dumbbells in front of you, your arms bent 90 degrees and palms facing each other. He Sure Didn't Plan On It. Keeping your torso upright, bend your legs and lower your body into a lunge. A health, fitness and lifestyle site brought to you by Daily Burn, in partnership with Verywell. How to: Stand with your feet hip-distance apart holding a dumbbell in each hand in the rack position (a). We may earn a commission through links on our site. Cardio doesn’t have to make you feel like a hamster on a wheel. Motion Push one dumbbell straight up until your elbow comes close to locking while lowering the other at the same time. Continue this process until you’ve completed all five moves in five minutes. The Secret History of the Murph Fitness Challenge, 4 Tips To Help Will Smith Get Back Into Shape. As you stand back up, press the dumbbells up from your shoulders to overhead (c). Previous: 7 Delicious Cold Brew Coffee Recipes to Perk You Up, Next: The 5 Hip Stretches You Need to Relieve Tightness Now, Blast Calories, Build Muscle with Daily Burn’s Power Cardio. Do 10 reps. Related: The 6 Secrets to Transforming Your Legs. Lift heavier weights.The weights The... 2. Cardio Dumbbells . How: Stand with dumbbells at your side and palms facing your body. Keeping one arm straight, lower the other dumbbell, touch the outside of your shoulder, and push it back up. “You’re building calorie-torching muscle, but the quick tempo and incomplete rests don’t allow your heart rate to come down the entire time,” says dos Remedios. Theodore likes using dumbbells over weight machines for compound exercises, because they challenge your stability.