If you're trying to save space with your home gym, this is definitely the route that you'll want to go.
#POWERBLOCK WORKOUT FULL#
In addition, they will take up far less room than a traditional dumbbell set and won't require a full dumbbell rack to sit on either.
With these dumbbells, you can quickly flick a switch and go from two 1/2 pounds all the way up to ninety pounds in seconds. That's where the PowerBlock Elite Set Adjustable Exercise Dumbbell Weights come in. While dumbbells are a great way to stay in shape and do offer a wide variety of exercise options, the biggest problem with them comes with the downtime required to constantly change the weights.
Aim for 8-10 reps per exercise with 3-4 sets.If you're working out in a home gym, there's no question that you're primarily going to be relying on dumbbells in order to get in all the exercises you perform. Unless otherwise noted, each exercise should be done slowly and with control. Lower the dumbbell back to starting position. Pull the dumbbell upwards as far as you can while also pulling the upper arm back and bending the elbow. (Keep your back and left arm straight.) Brace your core and extend the right arm to the floor. Rest your left knee and hand on a bench or chair while bending forward so your upper body is parallel to the ground. One-Arm Dumbbell Rows – Hold a dumbbell in your right hand.Keep your elbows tucked, raise each dumbbell to the same-side shoulder, then lower them with control. Hold a dumbbell in either hand with an underhand grip and your palms facing forward. Bicep Curls – Stand with feet and arms shoulder-width apart.Contract the upper back and pull yourself upward toward the bar while leading with your chest. Bend the knees so you are not touching the floor while keeping the core straight. Pull-ups/Chin-ups – Grasp a SportBench Chin-Up Attachment with both hands and lower your body until your arms are straight.Shrug your shoulders as high as you can, hold for a couple seconds, and then relax. Dumbbell Shrugs – Stand with feet shoulder-width apart and hold a dumbbell in either hand by your sides.Once you’ve reached the lowest point, extend the weight back up while straightening the elbows. Bend your elbows to lower the dumbbell behind your head while keeping your core engaged. Triceps Overhead Extension – Hold a dumbbell or kettlebell in both hands overhead with arms straight.Clap your hands and then return them to starting position to brace yourself. Quickly and explosively push upwards to drive your upper body off the ground. Lower your chest by bending your elbows until it almost touches the floor. Clap Push-Ups – Get into a plank position with hands under the shoulders and arms straight.Lower the dumbbells outward to your sides while keeping the arms straight, then bring them back together. Extend the dumbbells above your chest with palms facing inward. Dumbbell Chest Fly – Lie on your back while holding a dumbbell in either hand.Push the dumbbells up until your arms are fully extended, then lower them. Dumbbell Bench Press – Lie on a flat bench and hold a dumbbell in either hand using an overhand grip over your chest.By using PowerBlock adjustable dumbbells, kettlebells and other equipment, you can add weight as you increase strength to accelerate your fitness journey. The PowerBlock™ fitness experts have put together this push-pull home workout for beginners and gym veterans.
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