Full Body Calisthenics Workout With A Dumbbell
And today, I will take you to another follow-along with a full-body calisthenics workout. For this training, you will need a set of weights. You can use a dumbbell or grab anything you want that can add a few weights. It is a combination of bodyweight-only and or body resistance. Let’s jump into these workouts. Remember, it’s not about speed here; it’s about good form.
It is important to stay fit, especially in these times wherein different health challenges occur. And it is experienced worldwide. However, if you are just committed to yourself, nothing is impossible. I know it sounds cliche, but then it’s the truth. So keep going and challenge yourself to do what’s best for your health.
Circuit 1 Of Full Body Calisthenics Workout
Hence, it would help if you executed the workout at least 45-sec on and 15-sec rest on in this exercise. Or, if you are a beginner, you can do it on 20-sec on and 10-sec rest.
Bulgarian Split Squat With Dumbbells
You are starting with your front foot 2-3 feet away from the bench. Thus as you put your back foot on the bench, find your balance. And ensure that both hips are forward. And as you descend, keep most of your weights in your front leg and drive up, pushing down ended up on the front leg. As you do this, make sure that your weight is in line with your front foot. And you should feel the quad and the glute burning out. Keeping your toes nice and relax.
Dumbbell RDL In Full Body Calisthenics Workout
Grab your dumbbells. Make sure that you set up your chest tall and hold the shoulders blade back. Push your hips back, feeling the hamstring and then coming up squeezing the glutes. Do the repetions.
Dumbbell Alternating Curtsy Lunges
You can use 15-20 LBS of weighted dumbbell according to your preference. Remember, you are building up muscle and not challenging how much weight you can lift. Elongate yourself nicely and tall. And then rotate your leg just like a curtsy. Drop it right behind you, and then switch to the other side of your leg; as you can see, when you drop that leg behind you, that glutes dropdown. So when you come forward into the next one, you are pushing off that front heel. So all your load is shifted back onto your hips and into your glutes.
Dumbbell Arnold Press
While you are sitting on a bench with back support, Hold two dumbbells in front of you at leveling your chest with palms facing your body and elbows bent. Your arms are next to your torso. Hence the beginning position should look similar to the constructed portion of the dumbbell curl. To perform the movement, exhale and raise the dumbbell while rotating the palms outdoor until facing forward. Moreover, continue lifting the dumbbells until your arms are extended right above you. After a few pauses at the top, slowly lower the dumbbells to the starting location by rotating your palms toward you. Then do the repetions.
Bent-Over Dumbbell Row
Stand with your feet about shoulders width apart. Bend your knees slightly. And then sit back with your hips as much as you can. And as you bend over, make sure that your back is straight and your core engaged. Try to keep your chest up and your shoulder blades back. And at the same time, you can choose to have your palms facing towards your body. Which engages a lot more in your lats and lower traps, or you can have your palms facing backward away from your body, which employs a lot of your traps, posterior delt, and Rhomboids.
Dumbbell Front Raise
Hold the dumbbells with your arms close to your body. Your palms should be facing your thighs, and your elbows should be slightly bent. Ensure to keep your back straight. And this is your starting position. Now exhale as you raise the dumbbells in front of your chest to shoulder level while rotating your wrist until your palms face down.
Furthermore, tightly contract your front delt at the top of the movement. Hold the contraction for a while. Breath in as you slowly lower the weights back to the starting position. Keep your torso stationary and your arms extended throughout this exercise. Hence this can also perform by alternating arms for each repetition.
Circuit 2 OF Full Body Calisthenics Workout
In this exercise, you need to execute the workout at least 45-sec on and 15-sec rest on. Or, if you are a beginner, you can do it on 20-sec on and 10-sec rest.
Dumbbell Sumo Squat
You need one dumbbell for this exercise. Have a dumbbell between your hands and go all the way down like a 90° angle. Keep that dumbbell to the core and then press back up. Remember, you have to push with your heels and not with your toes. Cause you want all that force to go up to your heels, to your glutes and hamstrings. And then do the repetitions at least two sets in 12-15 repetions.
Alternating Reverse Lunges
Begin with your feet together. If you’re using dumbbells at your shoulders, you’re going to step back and then step forward alternating legs. You want to consider putting your energy into the front leg since it is a front leg exercise. Keep your chest upward and think about that front leg even before you step back. There is very little pressure on that back leg. Your stay on the front heel driving into that heel leading with your chest, keeping the front knee directly over your toe. Exhale as you step forward. Make sure that you are stepping back in the same distance.
Dumbbell Hip Thrust In Full Body Calisthenics Workout
Get yourself set up on the bench. Shoulder blades are right on top of the bar with feet hip-width apart. Your knees should be at 90° when you raise your hips. And with the dumbbell, you want to make sure that you’re holding that stable in the upper part of your quats. Get yourself set and then thrust upward, lift your hips, make sure that your knees are right above your feet, and drop back down. You can do it in 10-20 reps.
Dumbbell Wide Grip Bicep Curl
Pick up two dumbbells. In a state of rest, turn your palms facing the wall or mirror in front of you. And make sure to maintain a neutral spine by keeping your head straight. And then slightly bend your knees, keeping your knees shoulder-width apart. Hold your elbows in front of your hips and lift the dumbbells one at a time. Breath out as you exert the force. And then do the repetitions.
Close Grip Chest Press
First, you need to sit on an exercise bench or a gymnastics mat with dumbbells in your hands. Using a neutral grip, position and press the dumbbells together. Moreover, pull your shoulders down and back, and brace your abs. Next, you need to lie down on the bench while holding the dumbbells on your chest. Then press the weights inward as hard as you can. Tuck your upper arms into your sides.
Furthermore, it would help if you pushed the weights up over your chest till your arms straighten but are not locked. You are keeping the tension on your pecs by continuing to press the consequences together. And then, lowering the dumbbells to your chest and repeat. Avoid easing up on the inward pressure; keep pushing the dumbbells together for the entire duration of your set.
Incline Tricep Push Up
This kind of exercise is an excellent way to strengthen chest muscles and triceps. And For your to start, place your body in a normal push-up playing position. Furthermore, lower your body as far as the natural range of motion allows. The higher the fitness level, the deeper the body reduces. Always remember the lower the body it goes, the more stress the shoulders it goes. You can make 2-3 reps on this exercise.
“Looking for fire flame legs? You can also try calisthenics leg workout at home.“