Dumbbell Routine

crybaby2384

I am wanting to get in better shape and be more toned. I can not go to a gym. I have a pair of 3 lb, 5lb, and 10lb dumbbells. I would like some suggestions on a good workout routine.

SlinkyAndHerAmazingBunsOfSteel

There are loads of workouts available on Youtube, such as 30 Day Shred etc...

33Freya

Agreed. 30 Day Shred. You can buy the DVDs or you can find the vids free on Youtube. Otherwise, look at Fitness blender

SlinkyAndHerAmazingBunsOfSteel

If you don't have access to Youtube, here are all the exersises from the 3 levels of 30 Day Shred...enjoy!

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HOW TO USE THIS PROGRAM? You do Level 1 for 10 Days, Level 2 for 10 Days and Level 3 for 10 Days.
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30 Day Shred – Level 1

WARM UP

-arm crosses (30 seconds) -windmills (30 seconds) -jumping jacks (30 seconds) -waist circles (30 seconds) -knee circles (30 seconds) -jumping jacks (30 seconds)

CIRCUIT 1

Strength = 3 minutes

-pushups (30 seconds) -squat and press (1.5 minutes) -pushups (30 seconds) -squat and press (1.5 minutes)

Cardio = 2 minutes

-jumping jacks (30 seconds) -jump rope (30 seconds) -jumping jacks (30 seconds) -jump rope (30 seconds)

Abs = 1 minutes

-crunches (30 seconds) -reverse crunches (30 seconds)

CIRCUIT 2

Strength = 3 minutes

-dumbell row (pull – 30 seconds) -static lunge w/ bicep curl (left – 1.5 minutes) -dumbell row (pull – 30 seconds) -static lunge w/ bicep curl (right – 1 .5 minutes)

Cardio = 2 minutes

-butt kicks (30 seconds) -punches (30 seconds) -butt kicks (30 seconds) -punches (30 seconds)

Abs = 1 minute

-crunches twist (1 minutes)

CIRCUIT 3

Strength = 3 minutes

-chest flys (30 seconds) -anterior hand raises and side lunges (1.5 minutes) -chest flys (30 seconds) -anterior hand raises and side lunges (1.5 minutes)

Cardio = 2 minutes

-jumping jacks (30 seconds) -butt kicks (30 seconds) -punches (30 seconds) -jump rope (30 seconds

Abs = 1 minutes

-bicycle crunches (1 minute)

STRETCHES

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30 Day Shred – Level 2

WARM UP

-arm crosses -backwards windmills -jumping jacks -high kicks -neck circles -jumping jacks

CIRCUIT 1

Strength = 3 minutes

-walk out pushups -squat with wide rows -walk out pushups -squat with wide rows

Cardio = 2 minutes

-high knees -squat thrusts -high knees -squat thrusts

Abs = 1 minutes

-one leg lift double crunches

CIRCUIT 2

Strength = 3 minutes

-static lunge w/ medium grip row -pendulum lunges w/ hammer curls

Cardio = 2 minutes

-jumping oblique twists -skater jumps - jumping oblique twists -skater jumps

Abs = 1 minute

-chest press hold w/ double leg lifts -double crunches

CIRCUIT 3

Strength = 3 minutes

-military presses w/ leg extensions -iron crosses - military presses w/ leg extensions (opposite leg) - iron crosses

Cardio = 2 minutes

-plank jacks -double jump rope -plank jacks -double jump rope

Abs = 1 minutes

-plank twists

STRETCHES

-static lunge w/ medium grip row (opposite leg) - pendulum lunges w/ hammer curls (opposite leg)

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30 Day Shred – Level 3

WARM UP

-arm crosses -backwards windmills -double jump rope -high kicks -butt kicks -knee circles

CIRCUIT 1

Strength = 3 minutes

-walking plank -superman -walking plank -superman

Cardio = 2 minutes

-mountain climbers -sumo/plie hops -mountain climbers -sumo/plie hops

Abs = 1 minutes

-pike crunches -scissor crunches

CIRCUIT 2

Strength = 3 minutes

-dumbbell cleans -jumping lunges -dumbbell cleans (opposite arm) -jumping lunges

Cardio = 2 minutes

-shadowboxing w/ dumbbells in half squat -butt kicks holding dumbbells -shadowboxing w/ dumbbells in half squat -butt kicks holding dumbbells

Abs = 1 minutes

-situps

CIRCUIT 3

Strength = 3 minutes

-travelling pushups -plank rows w/ leg raises -travelling pushups -plank rows w/ leg raises

Cardio = 2 minutes

-jump squats -rockstar jumps -jump squats -rockstar jumps

Abs = 1 minutes

-side plank raises -side plank raises (opposite side)