The Men’s Health 30-Day Dumbbell Challenge

HAVE A PAIR OF DUMBBELLS? That ’ s all you need to build all-around strength, and that ’ s precisely what you ’ re doing with this dumbbell challenge. This is the perfect opportunity to reset your fitness regimen in a structure, easy-to-follow program quite than making up your fret sessions on the fly. rather of stringing together random dumbbell moves, we ’ rhenium build up balanced strength—the kind that can help bulletproof your body as it builds muscleman. Each week this calendar month, you ’ ll take on seven unlike lastingness moves, with each day dedicated to a different muscle group. You ‘ll start the workweek with exercises that target your bet on, then move through shoulders, legs, chest, arms, and core on Days 2 through 6. To cap off the workweek, sum body exercises will be the focus. You ‘ll move good, look better, and best of all, you ‘ll know precisely what you need to do every day for the whole couple of the program. Do each move whenever you have a absolve consequence in your day, or as the final examination exercise in your distinctive exercise act. You ’ ll get a refresher course course in respective classic exercises in the early weeks before progressing to challenging variations that push you to develop strength in multiple planes of movement, a samara expression of athleticism and all-around seaworthiness. Most of all, committing to this goal puts you on the path to better health—so there are no downsides to taking on the challenge .

WEEK 1

startle with the basics for the first week. If you need to, do n’t hesitate to grab weights on the lower end of the wrack to get acclimated to the movements.

Day 1: Bent-Over Row

3 sets of 10 to 12 reps

breaker

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Day 2: V-Sit Halo 3 sets of 12 to 16 reps

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▼ Day 3: RDL 3 sets of 8 to 10 reps

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Day 4: Floor Press

3 sets of 8 to 10 reps

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Day 5: Kneeling Halfway Pause Curl 3 sets of 8 to 10 reps

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Day 6: Weighted Hollow Hold 3 sets of 30 seconds on, 30 off

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Day 7: Thruster 3 sets of 8 to 10 reps

WEEK 2

You ‘ll ramp up the work in Week 2, with some extra stability and core components to these exercises even as you focus in on other muscle groups .

Day 1: Plank Row

3 sets of 10 to 12 reps per arm

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Day 2: Single-Arm Z Press

3 sets of 8 to 10 reps per arm

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Day 3: Paused Goblet Squat

3 sets of 8 to 10 reps

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Day 4: Alternating Hollow Body Press

3 sets of 8 to 10 reps

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Day 5: Half-Full Curl

3 sets of 8 to 10 reps

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Day 6: Weighted Hollow Rock

3 sets of 30 seconds, 30 off

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Day 7: Alternating Rotational Thruster

3 sets of 8 to 10 reps per english

WEEK 3

Begin to build some explosive power with some of the exercises this workweek. Day 1: Bear Plank Row 3 sets of 10 to 12 reps per arm

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Day 2: Floor Lateral Raise 3 sets of 10 to 12 reps

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Day 3: Dumbbell Swing 3 sets of 10 to 12 reps

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Day 4: Single-Arm Double-Explode Hollow Body Press 3 sets of 8 to 10 reps per sleeve

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Day 5: Double-Skullcrusher to Double JM press 3 sets of 3 to 4 clusters of reps

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Day 6: V-Sit Halo 3 sets of 6 to 8 reps

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Day 7: Bear Plank Row to Squat 3 sets of 8 to 10 reps

WEEK 4

Bring everything you ‘ve learned all together in the last wax week of the challenge. Stay committed to make the most of your aim sessions .

Day 1: Bear Plank to Plank Row Alternating

3 sets of 3 clusters of reps per set

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Day 2: L-raise

3 sets of 8 to 10 reps

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Day 3: Reverse Lunge to High-Knee

3 sets of 8 to 10 reps per leg

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Day 4: Single-Leg Glute Bridge Press

3 sets of 8 to 10 reps

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Day 5: Pause-and-Twist Hammer Curl

3 sets of 8 to 10 reps

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Day 6: 3-Step Getup

3 sets of 8 to 10 reps

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Day 7: Overhead/Down Farmer’s Carry

3 sets of 30 seconds per side ( no remainder between sets )

WEEK 5

Step outside your comfort zone and influence in multiple planes of apparent motion with each of these exercises. Finish solid !

Day 1: Rotational Alternating Thruster

3 sets of 8 to 10 reps per side

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Day 2: Bear Plank to Plank Row

3 sets of 3 to 4 clusters per sets

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Day 3: 3-Step Getup

3 sets of 8 to 10 reps

Ebenezer Samuel, C.S.C.S .
Ebenzer Samuel, C.S.C.S., is the fitness director of Men ‘s Health and a certified flight simulator with more than 10 years of train know .
Brett Williams, NASM
Brett Williams, a seaworthiness editor at Men ‘s Health, is a NASM-CPT certifiable flight simulator and former pro football player and technical school reporter who splits his exercise time between potency and condition coach, martial arts, and running .
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