How to get a Great Workout with only Light Dumbbells – Upper Body Edition!

Well that's ok! If you are anything like me, getting to an actual gym to do a crazy workout is really hard. I mean, once I am home, my butt is glued to the couch for a bit, then I have chores, and video games, and Netflix. I am not saying I don't have time...I totally do. I just don't want to (a dose of reality here). So, again, if you are like me, maybe you have some light dumbbells; 5lbs, 8lbs, 10lbs? Something that was inexpensive at a Play it Again sports or Target that you got in a fit of motivation? I HAVE THOSE WEIGHTS!

(My 18lb cat is now on my lap making this very difficult)

ANYWHO...

So you have these light dumbbells? But lifting them isn't that hard, so now you feel like using them is just a waste of time. You don't feel a burn, they don't make you feel strong, and they are now in the way of your Netflix time.  NUH UH. Fortunately for you, there is no excuse! You can get a great workout with those ennie weenie dumbbells, ones that will surely make you burn, build some strength, and most certainly will not be a waste of time!

A Superset is when you combine two exercises back to back. In this case, two exercises that work the same muscle group, so there is little no rest rest between exercises, not allowing those muscles to recover. Now recovery is very important...when you are lifting heavy weights. But when you have lighter weights, well, you can afford to overload those muscles a bit longer.

Generally muscle strength and growth occurs between 6-15 reps...when you are lifting a weight that maxes out your muscles by that end rep. Meaning you couldn't possibly do another rep. With light weight dumbbells, you most likely won't fatigue at that 15th rep (and if you do, that's fine! But you will eventually outgrow those weights). So keep lifting those weights, maybe you will feel that burn at the 20th rep, or the 25th rep. The point is, don't just stop at 10-15 reps because that is what a workout told you to do. Step out of that comfort zone!

Isometric holds involve holding a weight in a steady position, with muscles contracted, for a prolonged period of time. It holds the muscle under tension, and pre-fatigues it without actually moving. A great example of an isometric contraction that everybody loves? PLANKS!

For a great plank challenge, Click HERE 

Add an extra pump at the top part of your movement. For example, if you are doing a dumbbell row, as you pull the weight up, you do an extra contraction at the top of the movement. This increases the moving time under tension of the weight, and adds a little bit of intensity on an otherwise easy movement with a light weight!

See an example of the double pump (extra contraction) HERE

• Initial rep range should be until you feel that muscular burn, but not to the point of absolute fatigue
• Move through the whole set quickly with very little rest between exercises. After you complete the 5 exercises in the set, rest for about 2 minutes, and repeat for 2-3 rounds.
• Each of the techniques listed above is present in these workouts! Refer to the photos below for demonstrations of the exercises

Option 1

Option 2

Quadruped Row

High Plank Row (Advanced)