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Dumbbell Arm and Leg Workout

Chiseled Arms and Legs, I'm Coming For Ya! All You Need Is This 20-Minute Dumbbell Workout

Mar 7 2019

Let the soreness begin! If strong arms and toned legs are one of your goals, grab a pair of dumbbells — this workout is gonna kick your butt (and your arms and legs!). You can do this workout anywhere, any time, as long as you have your trusty set of dumbbells and 20 minutes.

To make this workout even more effective, Jade Jenny, head CrossFit coach and owner of Champlain Valley CrossFit, said to have two sets of dumbbells on hand (one medium and one heavy), so you can keep the loading more balanced since some moves will be easier for you.

The repetition of similar exercises is meant to increase your physical and mental endurance, and it's up to you how hard you want to make this workout. For the ultimate challenge, use heavier weights and push your pace. I did this workout in CrossFit and loved it because it was quick and fun and my arms and legs were sore the next couple of days.

Dumbbell Arm and Leg Workout

Equipment needed: Two pairs of dumbbells (one medium and one heavy, 8 to 25 pounds).

Modifications: If you're new to weightlifting, try this workout with lightweight dumbbells (three to six pounds).

Directions: After a five-minute dynamic warmup, complete the workout below, making sure you move with correct form. Follow it with this yoga sequence to stretch out your arms, lower back, hips, and legs.

Exercise Reps
Repeat these 3 moves 3 times:
Upright row 10 reps
Dumbbell deadlift 10 reps
Upright row with deadlift 10 reps
REST 1 minute
Repeat these 3 moves 3 times:
Shoulder to overhead press 10 reps
Dumbbell squat 10 reps
Thrusters 10 reps
REST 1 minute
Repeat these 3 moves 3 times:
Dumbbell chest press 10 reps
Weighted glute bridge 10 reps
Bridge with chest press 10 reps
REST 1 minute
Repeat these 3 moves 3 times:
Wide biceps curl 10 reps
Wide dumbbell squat 10 reps
Wide squat with dumbbell curl 10 reps
REST 1 minute

Keep reading for details on how to do each move.

Image Source: Getty / Joel Sorrell

Upright Row

  • Stand with your feet hip-distance apart, and place a dumbbell in each hand. Your closed palms should be facing your body. Your shoulders should be over your pelvis with knees slightly bent.
  • Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides.
  • Slowly lower them to the starting position. This counts as one rep.
  • Complete 10 reps.
Image Source: POPSUGAR Photography

Dumbbell Deadlift

  • Stand with your feet hip-distance apart.
  • Hold a dumbbell in each hand by your sides with straight arms.
  • Push your butt back as you bend your knees, squatting down just enough to tap the front end of the dumbbell to the floor. Keep your back straight, not curved or arched. Your chest should be parallel with the floor.
  • Straighten your legs to stand up.
  • This completes one rep.
  • Do 10 reps.
Image Source: POPSUGAR Studios

Deadlift With Upright Row

  • Stand upright holding your dumbbells in each hand, arms at your sides, with your knees slightly bent.
  • Keeping your arms straight and knees slightly bent, slowly hinge forward, bending at your hips (not your waist), lowering the weights as far as possible without rounding your back, which should remain straight.
  • Squeeze your glutes to return to sanding, keeping your back straight. Once you're standing, pull the weights up the front of your body, bringing them to your chin with elbows going wide. Lower the weights to complete one rep.
  • Do 10 reps.
Image Source: POPSUGAR Photography

Overhead Shoulder Press

  • Hold a dumbbell in each hand just above your shoulders, palms facing in.
  • Straighten your arms above you.
  • Bend your elbows, coming back to the starting position to complete one rep.
  • Complete 10 presses.
Image Source: POPSUGAR Photography

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Dumbbell Squat

  • Stand with your feet hip-distance apart, holding a dumbbell at each shoulder.
  • Slowly bend your knees as if you were going to sit in a chair, keeping all the weight in your heels. Don't let your knees move beyond your toes, and don't let the knees roll out or in. Squat down as low as you can, keeping your head and chest lifted, your spine long, and your shoulders relaxed.
  • Press through your heels, and slowly straighten your legs to stand up. Make sure to keep your spine neutral. Do not round your back.
  • Complete 10 reps.
Image Source: POPSUGAR Photography

Dumbbell Thrusters

  • Stand with your legs just slightly wider than hip-distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears.
  • Bend your knees as if you were sitting in a chair, keeping weight on your heels.
  • Press the dumbbells overhead as you straighten your knees to return to standing.
  • This counts as one rep.
  • Complete 10 reps.
Image Source: POPSUGAR Photography / Kat Borchart

Dumbbell Bench Press

  • Grab a set of dumbbells, and sit on a flat workout bench or on the floor.
  • With one dumbbell in each hand resting on your thighs, lie back onto the bench.
  • Hold the dumbbells above your chest, shoulder-width apart, creating a 90-degree angle between your upper arm and forearm. Palms should be facing forward.
  • Exhale as you push the dumbbells up, fully extending your arms. Hold for one second.
  • Inhale and lower the dumbbells to the sides of your chest with control.
  • This counts as one rep.
  • Complete 10 reps.
Image Source: POPSUGAR Photography / Tamara Pridgett

Weighted Glute Bridge

  • Grab a medium to heavy dumbbell; 20 pounds is a great starting point. You can also do this exercise using just your bodyweight.
  • On your mat, lie on your back with your knees bent and feet flat on the floor. Be sure to keep your feet underneath your knees, not in front. Place the dumbbell on top of your lower abdominals (below your belly button and above your hip bones). Hold the dumbbell in place with both hands to prevent it from moving.
  • Raise your hips up to the ceiling, tensing your abs and squeezing your butt as you do. You should be making a long diagonal line with your body, from shoulders to knees.
  • Hold for three seconds, making sure your spine doesn't round and your hips don't sag. Keep your abs and butt muscles engaged.
  • Lower down to the ground; this is considered one rep.
  • Complete 10 reps.
Image Source: POPSUGAR Photography / Tamara Pridgett

Bridge With Chest Press

  • Start on your back with your knees bent and your feet hip-distance apart. Hold weights by your chest.
  • Squeeze your glutes as you push your pelvis toward the ceiling, coming into a bridge. Keep your ribs aligned with your pelvis.
  • Holding the bridge, press the weights to the ceiling directly above your shoulders.
  • Lower the weights to complete the rep.
  • Do 10 reps.
Image Sources: POPSUGAR Studios and Getty / skynesher

Wide Biceps Curl

  • Stand with your feet slightly wider than hips-width-distance apart.
  • Holding a dumbbell in each hand, hold your arms out wide with a slight bend in your elbows, palms facing up.
  • Bend at your elbows, pulling the weights toward your ears.
  • Extend your arms out wide again to complete one rep.
  • Do 10 reps.
Image Source: POPSUGAR Studios

Dumbbell Sumo Squat

  • Stand with your feet wide, toes pointing out, holding both dumbbells in front of the chest. Bend your knees, lowering your hips deeply, so your thighs are parallel with the floor. Make sure to keep your weight back in your heels.
  • Rise back up, straightening the legs completely and squeezing the glutes at the top of the movement to get the most from the exercise.
  • This completes one rep.
  • Complete 10 squats.
Image Source: POPSUGAR Photography

Sumo Squat With Bicep Curls

  • Hold a pair of dumbbells in your hands with your arms straight and your palms facing away from you. Step your feet apart so there's about 20 inches between your heels. Point your toes out slightly.
  • When you're ready, bend your knees and elbows at the same time. Keep your shoulders over your hips, and lower down so your weight is back in your heels. Then straighten your legs and arms. This is one repetition.
  • Complete 10 reps.
Image Source: POPSUGAR Photography / Benjamin Stone

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