Transform Your Body and Mind with This Full-Body Dumbbell Routine

by | Apr 17, 2024

Experience the ease and comfort of this full-body dumbbell workout that you can effortlessly do at home!

**If you experience any discomfort while exercising, please do not continue. You should always consult a qualified practitioner or physician before using dietary, exercise, or health advice from anyone. I urge you to seek medical or professional advice before beginning if needed. I respect the safety and well-being of visitors; therefore, I do not provide any diagnosis or medical advice.**

Ten minutes on the treadmill or walking outside to warm up.

Followed by Dynamic Stretching:
a) Arm circles front and back (small and big),
b) Look side to side, move your head up and down,
c) The world’s greatest stretch (great for hips and spine)
d) cat-cow (great for spine)

1) Thruster – total body (squat movement)
2) Dumbell Rows – back (pull movement)
3) Reverse DB Lunges – (legs)
4) Romanian Dumbell Deadlift – (hinge movement)
5) March with Dumbbell hold – (abs, core, bracing)
6) Dumbell bicep curls – (arms)
7) Overhead Tricep extensions – (arms)
8) Dumbbell chest press – upper body (push movement)
9) Wood Chop – Obliques, lats, deltoids (twist movement)

15-20 repetitions for each exercise, rest 20-30 seconds (if needed only). Repeat the circuit 2-3. Rest for 2 minutes rest when completed each round. The tempo should be focused, slow/moderate, and controlled. If you need more advance, add heavier weight and another circuit round.

Stretching each body part for 30 seconds, holding.

By engaging in this workout and using weights, you’re not just building strength and endurance. You’re also nurturing your body and mind. It’s about becoming fit from within. When we take better care of ourselves, we inspire others to do the same, bringing out our best selves in a full circle.

Now that we are physically doing something this month, what are we working on for nutrition? Let’s focus on more water, especially when waking up first thing in the morning. More protein is excellent for recovery after a workout—an example of a healthy snack I enjoy eating.

½ cup or 1 cup of plain Greek yogurt or dry cottage cheese
1 cup of blueberries
Sprinkled with 1 tbsp of Qia Superfood

Next, we will work on what we are mentally doing for ourselves to learn and improve self-development-wise. There are a ton of ways to do this. One of my favourite things to do is to write in my planner weekly, which was inspired by Living Full Circle. It has your goals, gratitude list, daily habit tracker, and tasks. I enjoy reading books, and a great author from whom I enjoy learning is John Maxwell.

The last topic I want to share is what we do spiritually for ourselves. It could be playing with your children, taking daily walks outside, engaging in the community with others, or taking time for ourselves to self-reflect and relax, such as taking a hot Epsom salt bath with a good book. I encourage you to limit your social media use, pay attention to what you are watching, and feel how it makes you feel. This is another topic we can discuss at a later time.

To recap, try this workout if you want 1-2 a week and take a walk for the 3rd day. That is a total of 3x a week you are working out. Try this delicious, easy-to-go snack recipe if you wish. And take the time to self-reflect and appreciate what we have by writing our gratitude list and creating goals.

Check out next month Neh Motl where I will be sharing Fitness Tips for a healthier lifestyle. Please feel free to reach out to me with any questions! My website is tosumstrong.com