Sculpting lean muscle will give your metabolism a boostandlower your percentage of body fat.
So without further delay, here are some quick dumbbell exercises to keep your weight down for good.
Reverse Lunge Thruster
The reverse lunge thruster starts with you standing tall and holding dumbbells in both hands.
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Your palms should face your body.
Your front heel should be planted on the ground.
Repeat on the other side.
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2.
Renegade Rows
This exercise will put your whole body to work.
You’ll start in a pushup/high plank position holding onto a set of dumbbells on the ground.
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Your legs should be extended and your core activated.
“This movement is challenging but it will be a game changer,” Longino says.6254a4d1642c605c54bf1cab17d50f1e
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4.
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You’ll start with the dumbbells by your sides and your palms facing toward your body.
Press your hips back, and hinge your elbows as you curl the weights to your shoulders.
Once you reach the top of the motion, completely extend both arms behind you for the tricep kickback.
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You’ll start by bending both knees and hinging forward.
Your core should be activated and your back flat.
The dumbbells should be in both hands with your palms facing each other.
One at a time, row the weights up toward your back.
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6.
Activate your core as you descend into a squat.
Maintain a straight back.
ensure your weight stays in your heels as you lower down.
Hold this position momentarily as you press through both heels to rise back up.
Deadlifts
To set up for deadlifts, place your feet shoulder-width distance apart.
A set of dumbbells should be on the floor in front of you.
Bend both knees a bit, and hinge your hips to grab the weights.
Your palms should face down.
Activate your core, keep your chest lifted, and straighten your back.
Press through your heels to lift the weights, making sure they stay close to your body.
Lift the weights until they’re up by your hips and you’re standing up straight.
Hold this for a moment before bringing the weights back to the floor.
