dumbbell exercises

5 Creative BBG Workout Ideas on How to Use Your Dumbbells!

In order to sculpt a sexy and toned physique, strength training is an essential part of the process and your key to success. Your BBG workout guide strength training routine can get a little boring sometimes, so why not spice it up with some fresh new dumbbell exercises besides doing the BBG workouts! Don’t know what that means? Read this article to understand what is the BBG workout about.

Dumbbells are the perfect workout accessories. Due to being small and portable, you can workout anywhere, anytime. Read on to find out about these new dumbbell exercises to give your workout a revamp.

All you need is a pair of two to three-kilogram dumbbells to get you started. This dumbbell exercises double as a cardio based workout as well as building strength and a beautifully toned body.

Each exercise below should be completed for 15 – 20 repetitions. Repeat all exercises in a circuit two to three times to target your entire body in one session!

  1. V-Swings Begin in a wide stance and holding both dumbbells with your palms towards each other. Sit into a low squat by moving your weight into your heels and sitting back whilst the dumbbells hang between your legs. In one free-flowing motion raise push your weight into your heels, thrust your hips forward squeezing your glutes (butt muscles) and swing the dumbbells up above your head with your arms forming a V-shape. Control the weights back down to the starting position whilst sitting back into the starting squat position. Now keep going, that’s one repetition down!

What body parts am I working?

  • Glutes
  • Abs
  • Shoulders
  1. Plank Row With Knee Drive

Start in plank and ensure your palms are on the floor and your shoulders are over your wrists. Place a dumbbell on the floor either side of your hands. Your body should be in a straight line – no bum in the air or sagging hips – with your heels and head. Maintaining perfect form move your weight to your right arm whilst grabbing the dumbbell in your left hand. Drive your elbow up towards the roof keeping your arm close to your body, then reverse the move and return to the starting position. The only movement should be your arm. Once the dumbbell is on the ground again, drive your left knee to the outside of your right elbow and back to the starting position. Repeat the exercise but for the right side of the body. Once completed on both sides of the body, that’s one repetition!

What body parts am I working?

  • Back
  • Shoulders
  • Arms
  • Abs
  • Glutes
  1. Uppercut Combo With Row and Reverse Fly With a dumbbell in each hand and palms towards each other, start in a wide stance. Bend at the knees and tilt from the waist. Place your arms out in front of you. Drive your elbows backwards keeping your arms close to your body. As you bring your arms back to the starting position rise up onto your toes, hold your core and drive your left hand into the air, repeat for the left arm. Return to the starting position. Keeping your elbows at a slight bend, bring your arms out to the side so your hands are in line with your shoulders. Controlling your movement, slowly return to the starting position. One repetition down, keep going!

What body parts am I working?

  • Chest
  • Shoulders
  • Back
  1. Dumbbell Side-step, Reach and Touch

Start in a wide stance grasping both dumbbells in your hands at your shoulders, elbows tucked in. take a large step to the left and quickly bringing your right foot in to meet shoulder width apart. Hold your core, rotate to the left raising both weights up towards the roof. Bring the weights back to your chest and complete the shuffle movement to the right. Rotate your waist to the right, this time crouch down and reach the dumbbells to the floor, a dumbbell either side of your foot. Return to standing, weights at your chest. One repetition completed! Carry out 8 – 10 on each side. Ensure to rotate which side you touch down on so you work both sides of your body!

What body parts am I working?

  • Core
  • Back
  • Shoulders
  • Quads
  • Glutes
  1. Triceps Extension With Side Lunge

Start by standing with your feet hip width apart. Hold a dumbbell in each hand along your sides with your palms facing towards each other. Tilt from the waist, look down and drive your elbows back so your dumbbells are at your armpits. Squeeze the back of your arms (triceps) and move your hands backwards, straightening your arms at the elbows. Bring the dumbbells back to your armpits and then drop your arms to your sides. Take a large step to the left, bending your knee as it makes contact with the ground, keeping your right leg straight. Hold. Then push off your left foot to return to standing shoulder width apart. Repeat entire exercise combination again but with lunge to the right side. Repetition one, done!

What body parts am I working?

  • Triceps
  • Back
  • Quads
  • Glutes

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