![]() if you’re a complete beginner, recovering from an injury, or have limited mobility, you may want to consider bodyweight exercises first, before adding any sort of additional resistance like dumbbells into your fitness routine).īy the end of the 12 weeks, not only should you feel and look stronger, but you’ll also benefit from improved physical attributes, such as better balance, co-ordination and flexibility.ħ.4 What happens after 12 weeks? Equipment Needed Dumbbell – RequiredĪll you need for this dumbbell workout plan is a pair of dumbbells. The workouts are beginner friendly, but by selecting heavier dumbbells, they can be scaled up for elite athletes too. ![]() Whether you’re looking to improve athletic performance or simply make everyday activities easier, this dumbbell workout plan has been expertly crafted so it gets results, whatever your existing fitness level is. This will allow you to build functional strength, tone muscles and burn calories. We’ve created this free 12 week dumbbell workout plan, and the accompanying printable PDF version, to empower you with the structure and guidance you need to target each muscle group in your body effectively. Remember, this is just a sample of how you can structure your workouts! The calendar below is a suggested schedule, but it can be modified based on the time you have each day, so adjust your work days and rest days as needed.You don’t need lots of fancy equipment or an expensive personal trainer to build muscle at home… all you actually need is a pair of dumbbells and a proven workout program to follow along to. Hang the calendar on your fridge, or keep it in your purse or car, for easy reference. A one-month dumbbell workoutĭownload your printable calendar here. perform the upper body and lower body routine on one day) so that you can just do one workout and skip it the next day. ![]() If you know that you’ll be busier tomorrow than today, you may want to combine both workouts into one (i.e. ![]() I recommend that you look at the workouts for the week and plan them around your schedule. To make these daily workouts a quick 15 minutes, we’ve split up the body parts into three different routines:Īs the month moves on, the routines progress, which you'll notice is notated by an increase in repetitions on the calendar. leg day, arm day, etc.) your results will be similar. ![]() Research shows that whether you decide to do all of your strength training in one day or split up the workouts into different muscle groups (i.e. This month’s workout focuses on 15-minute routines that are easy to squeeze in to a busy schedule and only requires a set of dumbbells. ![]()
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