Dumbbell Transformation Journal
Workout 1: Back & Triceps
1. Grab a towel or t-shirt, hold it in both hands, and stand in either squat position or upright with feet hip-width apart.
2. Hold the towel out in front of you with your arms extended, and pull on both sides of the t-shirt or towel as hard as you can, as if you were trying to rip it.
3. As you continue to try to rip the towel or t-shirt, slowly bring your elbows out and back behind your body, squeezing your shoulder blades together.
4. When your hands get as close to your chest as possible, slowly return to the starting position and repeat until the set is complete.
1. Stand with your feet shoulder-width apart and your hands behind your head or crossed in front of your chest.
2. Engage your core and hinge at the hips, keeping your back straight and your knees slightly bent.
3. Lower your torso towards the ground, keeping your head and neck neutral.
4. Pause at the bottom of the movement and then return to the starting position by squeezing your glutes and pushing your hips forward.
5. Repeat for the desired number of reps.
1. Start in a plank position with your hands directly under your shoulders and your body in a straight line.
2. Keeping your arms straight, retract your shoulder blades by squeezing them together. Your torso will move 2-3 inches towards the ground.
3. Reverse the movement by pulling your shoulder blades apart. Your torso will move 2-3 inches away from the ground.
4. Pause at the top of the movement, and then repeat the flow for the desired number of reps.
1. Start by placing a dumbbell on the floor on the right side of a workout bench. Position your left arm and leg on the bench. Plant your right foot on the floor for stability.
2. Lean over the bench with your left hand placed on the bench for support. Pick up the dumbbell with your right hand, making sure to maintain a neutral spine and engage your core muscles.
3. Pull the dumbbell up towards your torso, keeping your elbow close to your body and squeezing your shoulder blades together. Pause at the top of the movement, then slowly lower the weight back down to the starting position.
4. Complete the desired number of repetitions on your right side, then switch to the other side so that your right hand and right leg are utilizing the bench and you’re lifting with your left hand.
1. Begin by standing with your left knee on a flat bench, right foot on the ground. Lean forward and lightly rest your left hand on the bench.
2. With a dumbbell in your right hand, position your left arm so that is next to your body and in a 90-degree angle. Keep your back straight.
3. Slowly straighten your right arm behind you, squeezing your triceps at the top of the movement.
4. Pause for a moment, then slowly lower the dumbbell back to starting position.
1. Start by standing upright with your feet shoulder-width apart, holding a dumbbell with both hands above your head, with your palms facing up and your elbows pointing forward.
2. Slowly lower the dumbbell behind your head, keeping your elbows pointing forward and your upper arms close to your head.
3. Pause for a moment when your forearms are parallel to the ground, then slowly raise the dumbbell back up to the starting position, making sure to keep your elbows pointed forward and your upper arms close to your head.
1. Lie on a flat bench with your feet flat on the floor, holding a dumbbell in each hand with your arms extended above your chest and your palms facing each other.
2. Keeping your upper arms stationary, slowly lower the dumbbells towards your forehead by bending at the elbows until they reach just above your forehead.
3. Pause for a moment and then slowly raise the dumbbells back to the starting position, fully extending your arms.
1. Begin in a push-up position with your hands close together, forming a diamond shape with your thumbs and index fingers.
2. Keep your elbows close to your body as you lower your chest towards your hands, keeping your core engaged and your body in a straight line.
3. Pause briefly at the bottom of the movement, then push yourself back up to the starting position, using your chest and triceps muscles. 4. Repeat for the desired number of reps.