Grab a Set of Dumbbells For This 8-Move, Muscle-Building Workout You Can Crush at Home

Published on March 2, 2021 at 11:20 AM

POPSUGAR Fitness | Matthew Kelly

If you want to build lean muscle mass that will help you lose body fat and get strong, Beachbody super trainer Joel Freeman, the creator of LIIFT4, told POPSUGAR that "you need to train with weights." He added that two to four days a week of weight training can significantly increase your lean muscle mass, which in turn increases your overall daily caloric burn. This means you're burning more calories throughout the day, which helps create a caloric deficit needed for fat loss.

Think of it this way — when you do cardio, you burn a certain number of calories during that time, then that's pretty much it. But, Freeman said, "when you weight train, you not only burn calories during the workout, but then your muscles continue to burn calories throughout the day as they are recovering."

If you're new to strength training, Freeman designed this home dumbbell workout that includes eight basic moves to target your upper and lower body, as well as your core. His advice is to start light in regard to the dumbbells to ensure you learn proper form and technique before trying to lift heavier weight. He warned that you will definitely feel sore, but don't let this deter you! Stretch, rest and recover, then get right back to it.

Home Dumbbell Workout

Equipment needed: Depending on what you have available, you'll want a variety of dumbbells ranging from light to heavier (three to 20 pounds). Freeman said in order to know if you've chosen the correct weight, you'll really be feeling it by the last couple reps. If you do all 10 reps and feel you could do more, increase the weight a bit (here's a handy guide on how to choose the right weights for you).

Directions: Warm up for five minutes with bodyweight moves such as jogging in place, jumping jacks, toe touches, squats, lunges, torso twists, and shoulder rolls. Then repeat Blocks 1 through 4 for three sets (so you'll end up performing a total of 60 reps of each exercise), resting for a maximum of 30 seconds between exercises and 60 seconds between sets. At the end of the workout, do this 10-minute stretching routine.

Block 1: perform twice

Exercise 1: chest press: 10 reps
Exercise 2: triceps single-side crusher: 10 reps on each side

Block 2: perform twice

Exercise 1: overhead shoulder press: 10 reps
Exercise 2: shoulder lateral raise: 10 reps on each side

Block 3: perform twice

Exercise 1: bent-over row: 10 reps
Exercise 2: biceps curl: 10 reps

Block 4: perform twice

Exercise 1: goblet front squats: 10 reps
Exercise 2: reverse lunges: 10 reps

Keep reading for a detailed explanation of how to do each of these exercises.

Chest Press

Lie on the floor with your knees bent. Hold the dumbbells above your shoulders with your palms facing away from you.
Press the weights up until your arms are fully extended. Make sure to focus on keeping the dumbbells in line with the middle of your chest, instead of the neck and shoulder area.
Lower the dumbbells back to your shoulders to complete the rep.
Perform 10 reps.

Triceps Single-Side Crusher

Lie on the floor with your knees bent. Hold one dumbbell in your right hand and raise it straight above your right shoulder. Place your left hand inside your right elbow to keep your right arm stable.
Bend your right arm elbow, lowering the dumbbell toward your left shoulder, keeping your right elbow pointing straight toward the ceiling. Stop before the weight touches your shoulder.
Extend your right arm above you to complete the rep.
Complete 10 reps on each side.

Shoulder Overhead Press

Begin standing with the feet in a staggered stance, with either foot in front.
Hold a dumbbell in each hand at shoulder level with your palms facing away from you. Engage your abs and press the weights overhead, straightening the arms.
Lower the dumbbells back to the shoulders to complete one rep.
Perform 10 presses.

Shoulder Lateral Raise

Begin standing with your feet hip-width apart with a dumbbell in each hand by your sides, palms facing each other.
Raise the weights out to the sides until your arms are parallel to the floor, keeping your elbows slightly bent.
Lower the dumbbells to complete the rep.
Perform 10 reps.

Bent-Over Row

Begin standing with your feet hip-width apart, with a dumbbell in each hand by your sides. Bend slightly at the hips so your chest is at a 45-degree angle with the floor.
Keeping your back straight without rounding the spine, pull your elbows up toward the ceiling, keeping them close to your ribs. Imagine trying to squeeze your shoulder blades toward each other.
Lower the dumbbells to complete the rep.
Perform 10 rows.

Biceps Curl

Begin standing with your feet hip-width apart, with a dumbbell in each hand in front of your thighs, palms facing away from you.
Keeping your elbows pinned at your sides, bend your elbows, lifting the dumbbells toward the shoulders.
Lower the weights back toward your thighs to complete the rep.
Perform 10 biceps curls.

Goblet Front-Loaded Squats

Stand with your feet shoulder-width apart. Hold one end of one of your heavier dumbbells with both hands right in front of your chest.
Keeping the core engaged to protect your lower back, bend the knees and squat down as if you are going to sit in a chair, keeping the weight in your heels. Stop right as your butt reaches knee height and stand back up, really focusing on pushing through your heels.
This completes one rep.
Perform 10 goblet squats.

Reverse Stepping Lunges

Stand with your feet hip-width apart. Hold a dumbbell in each hand by your sides.
Step your right foot behind you, lowering your right knee to just above the floor so both knees are at 90-degree angles. Keep your bodyweight centered between both legs and don't allow your front knee to push over your front toe.
Step your right foot back to the front. Perform a reverse lunge with the left foot and step it back to the front. This completes one rep.
Perform 10 reps (20 lunges total).