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Easter Full Body Workout With a Pair of Dumbbells

Updated: Mar 30

Welcome to Episode 7 of "Weekend Workout Sorted," where we embrace the spirit of Easter with a full-body workout using just a pair of dumbbells. In this session, we'll combine push-ups, dumbbells exercises to strengthen your chest, arms and legs. 


What is the workout plan for this weekend:

This weekend's workout plan is an invigorating, mainly supersets training session with dumbbells designed to engage and strengthen your entire body.



Why This Workout?

This workout is the real deal for Easter! It's all about getting back to basics but with a twist, using dumbbells to amp up the challenge.


We're hitting every major muscle group to build strength where it counts, making it perfect for shaking off any holiday slack and jumping back into fitness with vigour. 


Importance of full-body workout and supersets

Full-body workouts with supersets optimise training efficiency, targeting all major muscle groups to maximise strength and endurance gains.


By combining exercises without rest(or minimal), supersets increase workout intensity, leading to improved muscle growth and higher calorie burn.

This approach is effective for both time management and enhancing overall fitness, making it a powerful strategy in any fitness regimen.


What are Supersets:

Supersets are a strength training method where two exercises are performed back-to-back with no or a minimum rest in between.


This technique intensifies the workout, saves time, and can target either the same muscle group for increased fatigue or different groups to maintain workout intensity while allowing for partial recovery.


Advantages of using dumbbells for resistance training.

Using dumbbells for resistance training offers significant advantages, such as enhancing muscular strength and improving overall body symmetry.


They allow for a wide range of movements, targeting specific muscle groups effectively, and provide the flexibility to adjust weight easily for progressive overload.


Dumbbells also facilitate functional exercises that mimic daily activities, improving both muscle coordination and joint stability.


Workout Overview

Equipment needed: dumbbells

Time Required: 20-30 minutes (without warmup)

Level: Beginner with some experience to Advanced


Detailed Workout Plan

Things to remember before you start:

  • Always Warm-Up: Jumpstart your session with a 5-10 minute warm-up to prevent injuries and boost performance. Light cardio and dynamic stretches get your heart pumping and muscles ready for the workout ahead, ensuring a safer and more effective session. Watch my YouTube Warm-Up video HERE.

  • Adjust the number below to your own fitness level.

  • Choose dumbbells that you can perform the required number of reps with a good technique. Meaning, use a weight that is heavy enough to stimulate muscle growth but not so heavy that it compromises your form.

  • In Supersets, don't rest between exercises. Instead take 1-2 minutes rest between sets.


1. Superset no 1: (x4)

  • Push-ups 

Focus: chest, shoulders and arms plus strengthening the muscles of the core.

Reps: 10


  • Biceps Curl

Focus: strengthening the biceps muscles, enhancing arm definition and strength.

  • Reps: 10-12


2. Superset no 2. (x4)

  • Dumbbell Press Seated

Main Focus: Deltoids, which consist of the anterior deltoid (front), lateral deltoid (side) and posterior deltoid (rear)

Reps: 8-12


  • Alternating Lunges

Focus: Glutes, hamstrings, and quads.

Reps 6-8 each leg


3. Standard Set

  • Plank

Focus: strengthen the core muscles, which include the abdominals, lower back, and hips.

Sets: 4

Time: 60 sec

Rest: 60 sec between sets. 


How to Perform Each Exercise

  • Push-ups

Objective: Strengthen the chest, shoulders, and triceps.


Setup & Execution: Begin in a plank position, hands slightly wider than shoulder-width, maintaining a straight line from head to heels. Lower your body until your chest nearly touches the floor, then push back up to the starting position.


  • Biceps Curl


Objective: To strengthen and build the biceps muscles.


Setup & Execution: Start standing with your feet hip-width apart, holding a dumbbell in each hand at your sides with palms facing forward. Keeping your elbows close to your body, curl the weights towards your shoulders, then lower them back down in a controlled motion. Ensure your upper arms remain stationary throughout the exercise to isolate the biceps effectively.


  • Dumbbell Press

Objective: Strengthen the chest, shoulders, and triceps.


Setup & Execution: Start seated or lying on a bench, holding dumbbells in each hand at shoulder height, palms facing forward. Press the weights upward until your arms are fully extended above your chest, then lower them back to the starting position in a controlled manner.


  • Alternating Lunges

Objective: Strengthen the lower body, including the quadriceps, hamstrings, glutes, and calves.


Setup & Execution: Stand upright holding a dumbbell in each hand at your sides. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Ensure the front knee is directly above the ankle and the back knee doesn’t touch the floor. Push back to the starting position and alternate the leg with each rep.


  • Plank


Objective: Strengthen the core muscles, including abdominals, back, and shoulders.


Setup & Execution: Start in a prone position, resting on your forearms and toes, elbows directly under your shoulders. Engage your core and lift your body to form a straight line from head to heels. Hold this position, keeping your back flat and hips level, without letting them sag or pike up. Maintain the pose for a set duration while breathing steadily.


To understand better all the above exercises, watch my YouTube video below.



Please note that this is my new unpublished link on YouTube.

And yes, feel free to subscribe! (thank you!)


Feedback and Future Episodes

We hope you find today's full-body resistance band workout both challenging and rewarding.

Your feedback is incredibly valuable to us at Workout51, as it helps us tailor our future workouts to better meet your needs and preferences.


Share your thoughts HERE or please take a moment to respond

to the poll below:


How difficult was today's workout?

  • 0%Too easy

  • 0%Too challenging

  • 0%Just right



Closing Thoughts

As we close this chapter of our fitness journey, remember that each exercise, each rep, and each set is a building block towards a stronger, healthier you.


Your dedication to these workouts, whether through lunges, curls, or any other movement, reflects your commitment to personal growth. Keep pushing forward, maintain consistency, and trust the process. Your efforts today are the foundation for the achievements of tomorrow.


Stay motivated, stay strong, and let's continue this journey together, one workout at a time.


Stay strong, stay young, and remember: the best is yet to come.


Warmly,

Dan



P.S. Next Saturday, we'll explore another set of movements to keep your routine fresh and engaging -we're just getting started, and there’s plenty more to come!



 


Links below is an affiliate links to the equipment I'm using in today's workout plan, meaning we'll receive a small commission

if you buy something.





 

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