Dumbbell Dominance

Disclaimer

This workout is strenuous and can lead to physical injury. Use caution when performing any of the exercises displayed in this workout. Consult your physician to ensure that these workout programs are safe for you before you begin.

Faster Stronger Wiser Fitness & Glenn Payne Jr. is not responsible for any injuries resulting from using this workout program.

For more details on how to do an exercise, check out the FSW Exercise Tutorials.

 

 

Dumbbell Dominance is a full body dumbbell workout that can be done in your home or anywhere you have space. The routine is done on your knees to activate your glutes and core muscles.  

This workout programs consist of:

  • 5 Exercises
  • 30 seconds each
  • 10 seconds of rest in between each exercise
  • 3 Rounds

Equipment Needed:

  • One moderate to heavy dumbbell
  • Two light dumbbells

 

Exercise #1: Kneeling Squats (Heavy Dumbbells)

Start in a kneeling position with your hands in a goblet grip, which means your hands are positioned under the top of the dumbbell, squat down until your glut hits your heels. Repeat the drill.  

 FSW Workouts: Kneeling Dumbbell Squats

Exercise #2: Shoulder Press (Moderately Heavy Dumbbells)

Start in a kneeling position, pick up the 2 light dumbbells, press them to the ceiling then lower them down back to shoulder length. Repeat.

 FSW Workout: Kneeling Shoulder Press

Exercise #3: Squat to Press (Moderately Heavy Dumbbells)

Start in a kneeling position, pick up the 2 light dumbbells, squat down until your glutes hit your heels. Next raise up to the starting position and press the weights up to the ceiling. Repeat.

 FSW Workout: Kneeling Squat to Press

Exercise #4: Forward Raise (Ligght Dumbbells)

Start in a kneeling position, pick up the 2 light dumbbells, and start the drill with your palms face down by your thighs. Raise the weights all the way up to the ceiling, and lower back down to the starting position.

 FSW Workout: Kneeling Forward Raise

Exercise #5: Lateral Raises (Light Dumbbells)

Start in a kneeling position, pick up the 2 light dumbbells, and start the drill with your hands down by your sides. Raise the weights all the way up until hit shoulder height, and lower back down to the starting position.

 FSW Workout: Kneeling Lateral Raise

 

 

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