Get a Total Body Workout after Our Price Drop on Dumbbells!
Dumbbells reign supreme when it comes to versatile, effective, and affordable workout equipment. Dumbbell workouts allow you to target every muscle group, adapt your workout to your fitness level, and achieve great results. If home workouts are typical for you (as we hope they are!), using free weights over machines is the more accessible, versatile approach that allows you to work more muscles and promote functional fitness.
A total-body workout will help you build strength and enhance your endurance, flexibility, and overall fitness. Before we get into recommended exercises, let’s discuss why dumbbells should be a staple in your home gym.
The Benefits of Dumbbell Workouts
- Versatility: Dumbbells allow you to work every muscle group in your body. From the upper body to the lower and everything in between, they allow for a variety of exercises that engage multiple muscles simultaneously.
- Improve Balance and Stability: Unlike machines, a dumbbell requires you to stabilize the weight as you lift, which activates core muscles and improves balance.
- Customizable Intensity: Whether you’re looking to build muscle mass or tone, dumbbells allow you to adjust your weight as needed. Start light and gradually increase the weight as you build strength.
- Space-Efficient: Dumbbells are compact, making them a great choice for those who don’t have much room for bulky equipment in their dedicated workout space at home.
- Cost-Effective: You don’t need a massive investment to get a great workout at home. Especially now, with York Barbell’s Rubber Hex Dumbbell Set and individual Rubber Hex Dumbbells permanently discounted (now only $1.49 per pound), you can upgrade your home gym affordably!
Now that we know why dumbbells are the ideal tool, let’s move on to the workout.
Total Body Dumbbell Workout Routine
For a total-body workout, we suggest performing compound exercises that target multiple muscle groups at once or superseding a lower-body-focused exercise with an upper-body one. This is an efficient way to build strength and endurance while burning fat.
Each exercise is designed to work a different part of your body, from your legs and core to your back, chest, and arms. Complete the following circuit 3-4 times, with 10-12 reps per exercise. Rest for 60-90 seconds between sets to recover, but keep your heart rate up to get the most out of the workout.
1. Dumbbell Squat to Press
Target areas: Legs, glutes, shoulders, core
Squats are a fundamental exercise for building lower body strength, and when combined with an overhead press, they become a powerhouse for the entire body.
– Stand with your feet shoulder-width apart, holding a pair of York Dumbbells at shoulder height, palms facing inward.
– Lower into a squat, keeping your chest up and knees in line with your toes.
– Push through your heels to stand back up, and press the dumbbells overhead as you rise.
– Lower them back to your shoulders and repeat.
2. Dumbbell Deadlift
Target areas: Hamstrings, glutes, lower back
The deadlift is essential for building strength in the posterior chain (the muscles that run along the back of your body).
– Stand with your feet hip-width apart, holding the dumbbells in front of your thighs with your palms facing your body.
– With a slight bend in your knees, hinge at the hips, lowering the dumbbells down the front of your legs. Keep your back flat and core engaged.
– Return to a standing position by driving your hips forward and squeezing your glutes.
3. Dumbbell Bent-Over Row
Target areas: Back, biceps, shoulders
Rows are great for developing a strong back, improving posture, and building bicep strength.
– Hold a dumbbell in each hand, feet shoulder-width apart. Bend slightly at the knees and hinge forward at the waist, keeping your back flat.
– Let the dumbbells hang down, and then pull them up towards your chest, keeping your elbows close to your body.
– Slowly lower the weights back down and repeat.
4. Dumbbell Chest Press
Target areas: Chest, shoulders, triceps
You don’t need a bench to do a chest press—just lie on the floor and you’ll still get the full benefit of this exercise.
– Lie on your back with a dumbbell in each hand, arms extended above your chest, and feet flat on the floor.
– Bend your elbows and lower the dumbbells until your upper arms touch the ground, keeping your elbows at a 45-degree angle.
– Push the weights back up to the starting position and repeat.
5. Dumbbell Lunge
Target areas: Quads, hamstrings, glutes
Lunges are an excellent lower body exercise that also challenges your balance and core stability.
– Stand with a dumbbell in each hand, arms at your sides.
– Step forward with one foot and lower your body until both knees are bent at 90 degrees. Your back knee should hover just above the floor.
– Push back to the starting position and switch legs.
6. Dumbbell Russian Twist
Target areas: Core, obliques
A strong core is crucial for overall fitness and stability, and Russian twists help build that strength.
– Sit on the floor with your knees bent, holding a single dumbbell with both hands.- Lean back slightly and lift your feet off the floor, balancing on your tailbone.
– Rotate your torso to one side, bringing the dumbbell toward the floor, then rotate to the other side.
Why Choose York Barbell’s Rubber Hex Dumbbells
Now that you have a full-body workout plan to get started or enhance your current routine, let’s talk about why York’s Rubber Hex dumbbells are the perfect addition to your fitness arsenal:
- Durability: Made with a rubber coating to prevent damage to your floors and the dumbbells themselves.
- Comfortable Grip: The ergonomic handle design ensures a comfortable, non-slip grip, even when your hands get sweaty.
- Versatility: Available in a wide range of weights, from light dumbbells for toning to heavier ones for muscle building.
- Affordability: With these dumbbells now permanently discounted, this is the perfect time to invest in a set that will last you for many years.
Final Thoughts
With just a set of dumbbells and the right workout plan, you can achieve a full-body workout that builds strength, burns fat, and improves your overall fitness. The exercises outlined above are designed to target all major muscle groups while improving your balance, flexibility, and endurance. Not interested in rubber hex dumbbells? We have many great alternatives, including solid round, cast iron, chrome, and more. Visit our dumbbells page to view all of the options.
Besides our permanent price drop on dumbbells, we’re proud to offer a number of other savings for our valued customers. We now have cheaper shipping rates from our new warehouses, free shipping for 2″ bars, free shipping on our newly announced sets, and an assortment of daily free shipping items. Explore more fitness savings and start building the body you’ve always wanted—right from home and on a budget!