With elbows at your sides, raise the dumbbells and rotate forearm until. Calves calf raise dumbbells standing secondary muscles calves starting position stand up and hold one dumbbell with each hand against the sides of your body, palms facing each other. Glue metal washer to back especially helpful for outdoor stations. Jan 14, 2018 dumbbell workout chart printable and how to make it impressive to read making a good dumbbell workout chart printable is the best idea for you who want to build your body very well. Dumbbell exercise station cards by cte family and consumer. Workout routine dumbbells beginners printed on apr 28 2011. Scan the qr code with a smartphone or tablet to watch a quick. Motion raise the dumbbell back by straightening your arm and allow it to slowly return after a short pause. Uses these illustrated printables to guide you as you exercise your legs. The information and dumbbell exercise illustrations below are for dumbbell exercises that are grouped by main muscle groups. Make sure that your lower back is always nice and straight. If you are a pe teacher and you are looking for new ways to engage your students you can use this collection of bodyweight exercise cards and utilize them during your lessons.
It incorporates the use of dumbbells to increase the resistance of the exercise, but also includes some body weight exercises this routine is a short, concise workout that targets all parts of the body. Each resource contains 20 exercise cards to use for stations. Dumbbell squats pdf overall dumbbell lunges pdf overall. Invisible dumbbell dumbbell plank rows start in plank position. A large list of dumbbell exercises box fitness gym in. If you missed week one bodyweight or week two sliders you can check them out using those links. Whether your goal is a lean toned body or adding muscle mass, these small and convenient hand weights can be highly effective. Help students work on muscular fitness without the heavy lifting. Explosive single arm dumbbell or kettlebell flat bench press 3 x 5 8 60 secs explosive bentover dumbbell row 1 x 12 3 x 5 8 60 secs 3way plank 1 set sprint intervals. Printable dumbbell workout chart to create your own. The best printable dumbbell exercises pdf obriens website. A typical warm up might include light stretching andor low intensity cardiovascular exercise. When you start, you should perform one overall exercise for each muscle group. Refer to the illustration and instructions above for how to perform this exercise correctly.
While keeping a dumbbell in your hand, bend your elbow and lower the dumbbell behind your head. To produce maximum results with minimal time, rest only brieflyabout a minute or sobetween circuits. Printable dumbbell workout chart to create your own fitness plan. Total body fitness is best achieved through circuit training, a series of exercises performed repetitively in a certain sequence. Reach your fitness goals with your own visual personal trainer on. One player pulls a card for the second person, who performs the exercise and number of reps as described in the table below. Exercise sets reps full body dumbbell step up 3 6 12 dumbbell stiff leg deadlift 3 6 12 seated dumbbell press 3 6 12 standing one leg dumbbell calf raise 3 10 20 dumbbell shrug 3 10 15 dumbbell side bends 3 10 15 friday exercise sets reps full body dumbbell lunge 3 6 12 dumbbell floor press 3 6 12 wide grip pull up 3 6 12. Your back has several muscle groups, including the trapezius, rhomboids, latissimus dorsi, and erector spinae. May 2, 2020 a simple way to exercise anywhere anytime without equipment, our exercise cards make it fun and easy to stay fit. Contains 50 of the most effective dumbbell exercises. When youve completed all eight moves, rest for one to two minutes, then repeat the circuit.
Visit our website for free game ideas or modify your favorite card game into a workout. This fullbody exercise relies on a rocksolid technique to be effective, so dont overdo the weight when you first start doing the dumbbell snatch. This search results for dumbbell weights exercises calendar. Lower your body while pushing your arms in front of you. Workout routine dumbbells full body printed on apr 28 2011. In a deck of cards you have different cards, with 4 different suits of each one. Newme fitness suggests this poster as a companion to the original dumbbell workout poster or even to its more compact dumbbell workout cards. This 30minute dumbbell workout to build your chest is designed as a circuit workout. If youre a beginner or more experienced and just need a few new ideas, check out a sample weightlifting chart. While your lats will do most of the work, the rear deltoid muscle will also be solicited in helping raise the dumbbell. Dumbbell shoulder press pdf overall dumbbell side laterals pdf medial heads of the deltoids back exercises. I wouldnt say its necessarily harder or easier than the other two, but this deck of cards dumbbell workout definitely has less jumping around than the first. Jan 22, 2020 this fullbody exercise relies on a rocksolid technique to be effective, so dont overdo the weight when you first start doing the dumbbell snatch. Let your students design their own workouts on the fly with the darebee.
Place your knees on the ground and hold on to two dumbbells. Your again is made up of lots of muscle mass classes, such as the trapezius, rhomboids, latissimus dorsi, and erector spinae. We make illustrated workout posters, exercise cards and workout journals that make your workout easy. Each card number is assigned a different exercise with a prescribed number of reps or time. Exercise intensity moderate to high warm up this workout should begin with a 510 minute cardiovascular activity. Learn how to correctly do dumbbell clean to target hamstrings, glutes, traps, shoulders, total body with easy stepbystep expert video instruction.
Print the power pairs dumbbell workout womens health. Youll hammer through 4 total circuits of these seven moves. Shuffle the cards and deal yourself a workout or play a card game. Workout routine dumbbells full body printed on apr 28 2011 workout routine snapshot 2 workout days 0 cardio exercises 14 strength training 0 stretching exercises 2 abs 2 back 2 chest 2 shoulders 2 thighs 1 biceps 1 calves 1 forearms 1 triceps. Simply rotate through 50 exercises we recommend choosing at least 2 from each section of total body, upper body, core, and lower body, execute 3 sets of 1015 repetitions and. Nov 29, 2010 print the power pairs dumbbell workout. Newme fitness premieres dumbbell workout exercise poster. A large list of dumbbell exercises box fitness gym in worcester. Dumbbell shoulder push pdf in general dumbbell aspect laterals pdf medial heads of the deltoids again workouts. Exercise intensity moderate to high warm up this workout should begin with a 510 minute cardiovascular activity exercise, as well as exercise specific stretches to elevate the heart rate and prepare the body for exercise. Newme fitness barbell exercise cards contains 50 barbell exercises total body workout perfect for home workouts your personal trainer large durable waterproof 3. This six week program is a basic strength training program that can be used with dumbbells andor free weights.
The kneeling onearm row is probably the best back exercise one can do using a dumbbell. Workout is important to be scheduled so that you are able to manage the time to do it without any difficulties. We use the highest grade metallic ink and produce our cards on plastic for a durable and high end finish. Count 1 rep every time you complete a row with your left arm. At 2 sets per exercise the routine lasts 45 minutes if you rest 1. Physical fitness is inherent to mission readiness both domestically. Ensure your client is drinking throughout the session. Each card has an illustration and description that explains how to perform the exercise. Comprehensive exercise requires the systematic training of all the bodys major muscle groups.
If you have more than 1 pair of dumbbells available, you will probably want to increase or decrease the weight according to the complex. Perfect for training with adjustable dumbbell free weight sets and home gym fitness. Weve gathered the best exercises and put them all in one place and making fitness accessible for everyone. Find the best dumbbell exercises and dumbbell workouts with advice on how to get a stronger and more muscular body. Dumbbells are great for working the major muscles groups in your lower body, including your gluetal muscles, hamstrings, and quadriceps.
Hold a weight in each hand, palms facing in, arms straight fig. May 14, 2020 browse beginner to advanced visual home and gym workouts for strength, weight loss, toning your legs and butt, sculpting sexy abs and more view on any device or print see more ideas about gym workouts, workout and at home workouts. It incorporates the use of dumbbells to increase the resistance of the exercise, but also includes some body weight exercises. Designed with the same superior quality that fans of the original poster have come to appreciate, the dumbbell workout exercise poster volume 2 offers a fullbody workout in the comfort of ones own home gym. A few minutes on a bike or treadmill is a great place to start. View the full body dumbbell workout workout with easytofollow exercise illustrations and download as printable pdf.
Create a fullbody workout by choosing 12 exercises for each body part to be completed in a single session. After every exercise is finished and the circuit is complete, repeat it as recommended on the charts for each program. Exercise sets reps full body dumbbell squat 3 6 12 dumbbell bench press 3 6 12 one arm dumbbell row 3 6 12 standing dumbbell curl 3 6 12. Where is the source and how you can use these images. Easytofollow, just look at the graphic and youll know what to do. Make sure youre doing the lifts properly by checking your form against the instructions and graphics for each individual exercise. Without bending your elbow lift the arm straight up.
Dumbbell curl incline curls triceps kickbacks triceps extensions wrist curls lower body squats lunges leg extensions stiff legged deadlifts leg curls calf raises sit ups ab laterals leg raises notes. Intense but short 520 minute workouts produce best results. If you have any complain about this image, make sure to contact us from the contact page and bring your. Warm up the warm up prepares your body for increased physical demands and helps to reduce the chance of injury. Time each station interval for 30 seconds to 2 minutes. The best dumbbell exercises for all levels of gymgoer coach. Seated dumbbell concentration curls workoutlabs exercise guide. Students perform the exercise on the card and then rotate to the next station. Seated dumbbell concentration curls is a gym work out exercise that targets biceps and also involves forearms. Create a split workout where each session focuses on specific body. Seated dumbbell concentration curls workoutlabs exercise. Our dumbbell exercise workout cards will give you the tools to achieve the healthy, energetic personal fitness transformation most dream about but never realize. Perform a regular side plank while holding a dumbbell in your upper hand. Printable dumbbell exercises pdf template business psd.
Dumbbell conditioning chart pdf joyful birthday work out no cost printable dumbbell training chart fat lifting health and fitness center printable dumbbell physical fitness chart pdf exercise routine schedule down below dumbbell training chart printable pdf household plan with. Total of 8 sprints with one minute rests alternate from side, middle to other side without rest 10secs each warm up exercise sets reps pushups 1 2 20. If you have a pair of adjustable dumbbells and a bench of some kind, these printables with dumbbells can allow you to do a wonderful workout. Go from one exercise to the next without resting in between. Cf personnel may not always have access to a fitness. The perfect fitness gift and stocking stuffer too see more ideas about card workout, exercise and cards. Shift your weight to your left arm, and then pull an invisible dumbbell up to your shoulder with your right arm. Dumbbell workout chart printable and how to make it impressive to read making a good dumbbell workout chart printable is the best idea for you who want to build your body very well. Card sets include bodyweight, dumbbell, resistance band and cardiohiit.
Appropriate for all levels of fitness, dumbbell exercises are varied enough for you to work your entire body because it offers you the ability to include resistance exercise in your workout. Free shipping and returns on 36 exercise cards dumbbell vol 2 online wholesale for you purchase it today find more good sale and more promotion for 36 exercise cards dumbbell vol 2. Resistance exercise resistance exercise, also called strength training, is used to increase muscle strength and mass. List of dumbbell exercises by muscle group dumbbell. May 14, 2020 browse beginner to advanced visual home and gym workouts for strength, weight loss, toning your legs and butt, sculpting sexy abs and more view on any device or print. Squats perform a traditional squat while holding a dumbbell in each hand bridge add some intensity to this basic exercise by holding a dumbbell across your abdomen forward lunge lunges alone are great for toning your legs and glutes, but holding your weights in rack position while completing this exercise will add an even greater challenge. Grab a deck of cards, tap into your inner gambler, and get ready for the luck of the draw. Invisible dumbbell fitness stations notes to instructors. This dumbbell only workout can be used at home or in the gym for building muscle mass. Exercises for the shoulders strengthen the deltoids, which are a band of muscles along the front, top. For this exercise you will need round dumbbells or an olympic bar with round weight plates. These cards are designed to be set up in station format with small groups of students working at each station. The action of putting your knee and hand on a flat bench will make targeting your middle back muscles lats very comfortable and effective. Dumbbell exercises provide an easy and effective way of targeting every major muscle groups in your body.
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