Weightlifting is one of the most effective ways to burn fat, build muscle, and improve your overall strength [1]. This 45-minute weightlifting program [2] consists of compound exercises (movements that recruit more groups of large muscle mass). Because of this, you'll expend more energy, and as a result, burn more calories. Remember results don't happen overnight. In order to see a transformation, be sure to be consistent with your training [3] and nutrition programs.
The Workout
- Complete the designated reps and sets for each exercise listed in order.
- Take no more than 60 seconds of rest between each set.
In order to get the most out of your workout, be sure to warm up [4] before you get started, and cool down afterward.
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.
- Do three sets of 15 reps.
Trainer tip: use 15-pound dumbbells. If that's too heavy or too light, change the weight.
Biceps Curl and Overhead Press
- Stand with your feet directly under your hips, holding a dumbbell in each hand, palms facing out. Bend the elbows, bringing the weights to your shoulders, performing a biceps curl.
- Stabilize your torso and keep your arms moving upward, straightening them above you, performing an overhead press with your palms facing out.
- Bend the elbows, coming back to the end of your biceps curl, then straighten your arms, coming back to the starting position to complete one rep.
- Complete three sets of 12 reps
Trainer tip: use 10-pound dumbbells. If that's too heavy or too light, change the weight.
Dumbbell Bench Press
- Grab a set of dumbbells, and sit on a flat workout bench.
- 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 three sets of 12 reps.
Trainer tip: use 15-pound dumbbells. If that's too heavy or too light, change the weight.
Romanian Deadlift
- Holding the barbell (or two dumbbells at your side), keep your arms straight and knees slightly bent.
- Slowly bend at your hip joint, not your waist, and lower the weights as far as possible without rounding your back, which should remain straight. Looking forward, not at the ground, will help you avoid rounding your back. Keep the weights close to, almost touching, your legs.
- Squeeze your glutes to slowly pull yourself up. Be sure not to use your back or round your spine!
- Complete three sets of 12 reps.
Trainer tip: use 20-pound dumbbells (or a barbell). If that's too heavy or too light, change the weight.
Bent-Over Row
- Lean forward and bend both knees, remembering to keep a flat back.
- Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back.
- Slowly lower the weights back to the starting position to complete one rep.
- Complete three sets of 15 reps.
Trainer tip: use 15-pound dumbbells. If that's too heavy or too light, change the weight.
Dumbbell Walking Lunges
- Stand upright, feet together, with dumbbells at your side. Take a controlled step forward with your left leg, lowering your hips toward the floor by bending both knees to 90-degree angles. Your back knee should point toward but not touch the ground, and your front knee should be directly over your ankle.
- Press your left heel into the ground, and push off with your right foot to bring your right leg forward, stepping with control into a lunge on the other side. This completes one repetition.
- Complete two sets of 10 reps.
Trainer tip: use 10-pound dumbbells. If that's too heavy or too light, change the weight.