9 weight training Total Body with dumbbells full body from FitnessBlender

If you follow as your body, the exercises with free weights must include to your fitness plan. Offer a comprehensive selection of strength training with dumbbells at home from youtube-FitnessBlender channel that will help you to pull the body and strengthen the muscles.

About strength training with dumbbells for a whole body (Total Body)

This collection includes strength training with free weights, which include the work of the muscles of the whole body. Before proceeding to the description of the video, let’s see what features workout Total Body? And how better to do strength training: for individual muscle groups or whole body?

Workout for the whole body (Total Body) – a set of combined exercises that focus on the simultaneous work of several muscle groups of the upper and lower parts of the body. These activities help to obtain a complex load for the whole body for a small period of time.

The benefits of strength training Total Body:

• It is not only power, but also functional training, through which you will get in good physical shape and toned body.
• Time savings: you don’t need to work on individual muscle groups.
• Program Total Body help to burn fat and build muscle at the same time.
• Thanks to the work of all muscle groups you burn maximum calories in a short period of time.
• Combined exercises help to effectively train the muscular corset.
• Such strength training with dumbbells full body will improve your balance and coordination.

Disadvantages of strength training Total Body:

• You will be forced to take the weight of the dumbbells, focusing on the weaker muscle group. For example, leg muscles are much stronger than the muscles in your upper body, so during training Total Body strong muscles will receive less load.
• Such exercises require the utmost of concentration to control technique combined exercises more difficult. Insufficient attention to the technique of exercises can have a negative impact on the effectiveness of lessons.

Warm-up and hitch

None of the following strength training for the home environment from Kelly and Daniel does not include warm-up and hitch. We highly recommend to always warm up before exercise and perform stretching after a workout. You can take ready warm-up and hitch in 5 minutes from FitnessBlender:

• Warm-up: https://youtu.be/iYFKB5fgqtQ
• Hitch: https://youtu.be/u5Hr3rNUZ24

Also see: 20 videos with stretching after a workout from FitnessBlender

How often to perform strength training with dumbbells Total Body?

• If you are working with heavy weights and want to build muscle, then follow these programs 2-3 times a week.
• If you are working with small/medium weights for body tone and burning fat, it do these programs 3-4 times a week.

However, if you prefer to train each muscle group separately, then view our selection of strength training from youtube channel HASFit.

Video strength training at home from FitnessBlender

Most of the strength training with dumbbells lasts 25-30 minutes. One lesson longer time – 40 minutes, and two very short videos – 10 minutes.

1. Total Body Strength: Dynamic Challenging Superset Workout

• Calories: kcal 164-321
• Duration: 27 min
• Difficulty: 4
• Equipment: dumbbells

In this power exercises for home you will find 4 of the unit 2 exercises in each block. Exercises are performed 2 sets of 8 repetitions for each exercise. Using this lesson, you will effectively work not only tone the body but also on coordination.

Exercises: Clean & Press, Plank Push Up + Close Row Kickback; Curl Goblet Squat, Reverse Lunge + Knee + Overhead Press; Lateral Raises + Curtsy Lunge, Deadlift; Ski Squat + Ventral Raises, Press Pullover & Bridge.

2. Total Body Strength Workout: Muscle Building & Fat Burning

• Calories: kcal 154-286
• Duration: 24 minutes
• Difficulty: 4
• Equipment: dumbbells, wall (optional)

This strength training with dumbbells full body is in the mode of the superset with a short rest between exercises. You will burn maximum calories in a minimum of time and get a great result from school. The program includes 6 blocks of exercises 2 in each. The exercises are repeated in 2 sets. The training was held according to the scheme: 40 seconds work 15 seconds rest.

Exercises: Deadlift, Lunge + Row; Deadlift Toes Out Ski Squat + Tricep Extension; Deadlift Toes In, Curtsy Lunge + Curls; Squat + Overhead Press, Halo + Good Morning; Wall Sit Lateral Raises, Side Lunge Ventral Raises; Bridge + Chest Press, Back Bow + Pulls.

3. Lean & Strong: Total Body Strength Training for Fat Loss

• Calories: kcal 130-221
• Duration: 26 min
• Difficulty: 3
• Equipment: dumbbells

This is a simple strength training with dumbbells, which is suitable for intermediate level and even for beginners, if you take a small weight of the equipment. The program involves only 8 exercises that are consistently repeated in 3 rounds. In each set you will do exercises 14 reps.

Exercises: Bicep Curls + Kicks, Bridge + Skull Crushers, Leg Lift Chest Press Crunch, Deadlift + Fly, Overhead Press + Side Leg Raises, Arm Circles + Marching variations, Reverse Lunges + Lateral Raises, Side Squats + Ventral Raises.

4. Toned & Curvy Body Workout: Exercises to get Curves

• Calories: 210-350 calories
• Duration: 30 minutes
• Difficulty: 4
• Equipment: dumbbells
• Focus: lower body

This strength training with dumbbells is similar in structure to the previous video, but here you are waiting for more complex exercises. The program includes 9 exercises. You will consistently perform 14 reps of each exercise, and then repeat it again in the second and third terms.

Exercises: Butterfly Bridge + Chest Press, Dumbbell Pullover, Side to Side Lunge + Front Shoulder Raise, Sumo Squat + Heel Raise & Overhead Press, Reverse Fly Crossover Lunge + Dumbbell Curl, Straight Leg Dead Lift, Pilates Side Plank with Leg Raise, Push Up.

5. Weight Training: Functional Strength Workout for Fat Loss

• Calories: kcal 264-396
• Duration: 33 minutes
• Difficulty: 4
• Equipment: dumbbells

This strength training at home includes exercises for all muscle groups. You will find 8 exercises 14 reps. The exercises similarly repeated in 3 rounds.

Exercises: Push Ups, Dead Lifts + Reverse Flys, Single Arm Pullovers + Opposite Leg Raises, Squats + Ventral Raises, Alternating Lunges + Kickbacks Row, Squat Crosses + Presses, Alternating Lunges + Torso Rotations, Cross Crunches with Punches.

6. Fat Blasting Total Body Strength and Toning Workout

• Calories: 320-560 kcal
• Duration: 40 minutes
• Difficulty: 4
• Equipment: dumbbell, bench
• Focus: lower body

This strength training with dumbbells at home is designed for the muscles of the whole body, but especially actively work the thighs and buttocks. The program consists of 5 blocks of exercises, each unit includes 2 combined exercises. Exercises are performed in 2 sets of 10 repetitions.

Exercise: Reverse Lunges + Three Rear Leg Lifts, Clean and Press; Step Up + Knee with a Curl to Overhead Press, Single Leg Assisted Lunge with a Static Curl; Weighted Bridge, Static Bridge with Chest Fly, Static Bridge with a Skull Crusher, Single Leg Oblique Jackknife; the Deadlift with a Close Dumbbell Row Calf Raise with Alternating Side Leg Lift.

7. Total Body Strength Workout for People who get Bored Easily

• Calories: kcal 217-473
• Duration: 35 minutes
• Difficulty: 4
• Equipment: dumbbells

A strength training quickly bored due to the repetition of the same exercise. But this program you just do not get bored – there will not be repetitions of the exercises throughout the classes. The training was held according to the scheme: 45 seconds work, 20 seconds rest. The exercise is done 1 time and not repeated, so the class is quite diverse. In this video, and included a warm-up and hitch.

Exercise: Reverse Lunge Close Row, Squat + Overhead Press, Curtsy Lunge Curl, Swing + Overhead Tricep Extension, Forward Lunge + Tricep Kickback, Deadlifts, Side Lunge, Calf + Lateral Raise, Fly + Bentover Ventral Raise, Chest Press + Bridge, Toe Touch + Leg Drops, Russian Twists + Kicks, Recline Situp + Incline Press, Pullover + Chest Fly Bridge, Push Up + Row + Extension.

8. 10 Minute Fat Burning Total Body Workout

• Calories: kcal 71-152
• Duration: 10 minutes
• Difficulty: 4
• Equipment: dumbbells

This short 10 minute strength training at home will be a great addition to your classroom. The program included 5 exercises that are performed in 2 rounds. The sessions were held according to the scheme: 40 seconds work – 20 seconds rest. For exercises, Kelly uses a dumbbell for 5 kg, except the last exercise, which uses 2 kg.

Exercise: Squat + Overhead Press, Reverse Lunge + Curl Bridge + Fly + Extension, Sumo Squat + Tricep Extension, Plank Tall Fly.

9. Total Body Boot Camp Workout for Lean Muscles

• Calories: kcal 63-123
• Duration: 13 minutes
• Difficulty: 4
• Equipment: dumbbells

One short strength training for all muscle groups on 13 minutes. Since a class consists of one round of exercises, you can repeat them in 2-3 laps and get a good program for 25-40 minutes. The workout includes 10 exercises that are performed for 10 repetitions. Kelly uses dumbbells weighing 2.5-8 kg for different exercises.

Exercises: Push Ups, Squat + Arnold Press, Side Plank + Fly Bridge + Chest Press, Plank + Arm Extension, Shoulder Shrug Lunge, Wide Row Pulses, 3 Way Lateral Raises, Triceps Extension, Bicep Curls.

Regular exercise with dumbbells will help you to improve the quality of the body and get rid of problem areas. We also recommend you to look at the Top 10 workouts from FitnessBlender for burning 1000 calories.

For tone and muscle growth, dumbbells, weight training