Dumbbell Dominance (Full Body Workout)

Dumbbell Workouts

Disclaimer

This workout is strenuous and can lead to physical injury. Use caution when performing any of the exercises displayed in this book. 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 that are a result of using this workout program.

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

Here are 5 ways to maximize this workout:

  1. Perform the routine 5 days a week
  2. Perform the routine at different times each day to force your body to feel different each time you perform the routine.
  3. Don’t use modifications.
  4. Repeat the workout twice in a row.
  5. Perform the routine with your eyes closed. This method uses proprioception (or the awareness of the position of the body.) This helps you develop balance and in more muscles.

3 Week Workout Schedule

  • Week One: 3 Days a week (once a day.) Increase weight by 5lbs.
  • Week Two: 5 Days a week (once a day.) Increase weight by 5lbs.
  • Week Three: 5 Days a week (twice a day.) Increase weight by 5lbs.

 

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Succes Prayer Over Written Works

This prayer is for success over all my written works. Lord allow every word that I write to be a seed of success that can grow into a tree of prosperity in my life, and the lives of all that read my words. It says in Proverbs 16:3 KJV; 

"Commit thy works unto the Lord, and thy thoughts shall be established."

So therefore I commit all my written thoughts to you Lord. The saying that the "pen is mightier than the sword" is why I pray that my written words may carry positivity throughout many generations. Allow my books to be an aid to anyone who reads them. Release the power of progression out of my books, and every story that I write let it be an inspiration to anyone who reads it. I pray that all books I create are created with your inspiration. Give me the wisdom to articulate my words, illustrate my stories and communicate messages of wisdom, positivity, and success to everyone who reads them. 

In Jesus name I pray,

Amen


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