Full transcript
0:00hey what's up guys welcome back to mine
0:03pump TV alright so one of the biggest
0:05problems people have with trying to get
0:07a fit strong body is lack of equipment
0:10now we've done videos where you can do a
0:12full workout without any equipment
0:14whatsoever but what I want to do today
0:16is I want to show you how to do a full
0:18effective workout with just a pair of
0:21dumbbells that's it
0:22with just one pair of dumbbells you can
0:24train your entire body so what I'm going
0:27to show you today is the best exercises
0:29for each major muscle group I'm going to
0:32show you an exercise for your legs for
0:34your back for your chest for shoulders
0:35for your biceps and your triceps alright
0:38let's do this alright so the first
0:40exercise we're gonna work the lower body
0:43the leg so when you start this workout
0:45we want to start with the biggest muscle
0:46groups first when you have the most
0:48energy the most strength and that is the
0:50the legs we're gonna do walking lunges
0:53I love lunges almost as much or maybe as
0:57much as I love squats you know being
0:59able to squat down and this split stance
1:02is very important for the lower body
1:05we've got the the pelvis is in a
1:07different position one leg is behind one
1:08leg is in front and it mimics more
1:10common it more closely mimics walking or
1:14running which is what you do with your
1:16legs mostly anyway great lower body
1:18builder so we're gonna take dumbbells
1:20hold them at our sides for added
1:22resistance you want to take a big step
1:24forward but what you don't want to do is
1:26you don't want to line your feet up my
1:28look feet line up I'll lose my balance
1:30so you want to step forward and out a
1:31little bit so I'm gonna step out here
1:33just a little bit up on my toes on the
1:34back leg I'm gonna bring my knee down
1:36and then I'm gonna step forward
1:38bring my feet together and then step
1:40forward with the left leg so I can
1:42alternate same thing back foot up on the
1:44toes bring that knee down and then step
1:47forward and together and repeat walking
1:51lunges alright so the next exercise is
1:54for the back that's the next biggest
1:57muscle group we're gonna do dumbbell
1:58rows works out all the muscles of the
2:00back also helps correct your posture so
2:03you want to take your both both your
2:04dumbbells and you want to bend over with
2:06good posture so notice how I'm not
2:07rounded like this my chest this forward
2:10my core is tight you want to pull the
2:12dumbbells
2:13and you want to squeeze the shoulders
2:14back and stick the chest out and come
2:16right back down what you don't want to
2:18do is you don't want to row with your
2:19shoulders forward like this you want to
2:21actually pull the shoulders back and
2:23squeeze otherwise you'll give yourself
2:24worse posture which is what we don't
2:27want so again here's your row and then
2:29all the way down all right the next
2:32exercise dumbbell chest press this works
2:34the shoulders the triceps but the main
2:36muscle is the chest that's why they call
2:38it Jets press so you want to take both
2:40dumbbells you want to lay back on your
2:42back you want to bring your elbows out
2:44keep your hands on top of your elbow so
2:47you don't want them in like this and you
2:49don't want them out like that you want
2:50to keep the hands on top of the elbows
2:51chest high shoulders pinned down and
2:53back hips on the floor feet on the floor
2:55press up allow the dumbbells to come
2:58together a little bit then bring them
3:00back down but make sure to keep those
3:02hands on top of the elbows so this is
3:04the tempo that you want to copy so the
3:11next exercise good old-fashioned
3:13shoulder press I want your hands on top
3:15of your elbows again just like we do
3:16with the chest press elbows out good
3:18posture this is about as low as you want
3:20to go with this particular positioning
3:22and you're gonna press them up and
3:23together down and apart this is the
3:27tempo that you want to maintain now make
3:30sure you make sure to keep a tight core
3:32and make sure your arms come straight up
3:33and you're not leaning back you try to
3:35press the dumbbells up you want a nice
3:36tall posture when you're doing this
3:38exercise all right so the next exercise
3:41is for the biceps we're gonna do another
3:43basic effective exercise I'm gonna take
3:46both dumbbells in each hand you want to
3:48stay on with good posture and you want
3:49to curl one at a time now notice when I
3:52bring the dumbbell up I turn my hands so
3:55that it faces up that's called
3:56supination you want to alternate the
3:58dumbbells so wait till one goes all the
4:00way down before you curl the other one
4:02this is the tempo you want to maintain
4:05with this exercise the final exercise is
4:11for the back of the arms the triceps
4:12with this one you only need one dumbbell
4:14you want to grab the top of the dumbbell
4:16like so arms straight up above your head
4:19bend the elbows only so you can extend
4:22the elbow and then squeeze the tricep
4:25again you're gonna bend the elbow
4:27extend the elbow and squeeze the tricep
4:29this is a great tricep exercise this is
4:34your tempo alright so I just showed you
4:38a basic total body workout with just
4:42dumbbells now here's how I want you to
4:44put that all together do the exercises
4:47in the order that I taught you first of
4:50all so you're gonna do your lunges then
4:52you're gonna do your rows your chest
4:54press your shoulder presses then your
4:55bicep curls and your tricep extension
4:57but here's how you're gonna do them I
4:58want you to do between eight to twelve
5:01reps for each exercise and I want you to
5:05do three sets before you move to the
5:07next exercise so in other words the
5:10first exercise is walking lunges do your
5:12walking lunges make sure you get eight
5:13to twelve reps on either leg so in that
5:15total bit on either leg on both legs
5:17then you're gonna rest for about sixty
5:20Seconds so about a minute catch your
5:23breath
5:23let yourself rest a little bit now this
5:25is important by the way you want to do
5:27the rest because we're trying to build
5:28muscle and build strength and speed up
5:30your metabolism so you're not trying to
5:31go from exercise to exercise otherwise
5:33you're just doing cardio with weights
5:34and that's not what we're trying to do
5:35here we're trying to build sculpt and
5:38speed up the metabolism so you do your
5:40set eight to twelve reps rest for about
5:43a minute then do another set then rest
5:45for about a minute and then do your
5:47final set and then move to the next
5:49exercise
5:49so three sets eight to twelve reps of
5:52each exercise do them in that order you
5:56should do this workout about three times
5:59a week especially if you're a beginner
6:00three times a week this workout with
6:02just dumbbells you should actually see
6:04some pretty darn good results if you
6:07have any questions at all put in the
6:08comments below I'll make sure to visit
6:10periodically to answer those questions
6:12for you also share this video with your
6:14friends maybe you guys can do this
6:16workout together and finally subscribe
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