RECOMMEND ME SOME GOOD INTENSE WORKOUT

[babrum]

SALAM TO ALL
I GOT A PAIR OF 9 KG DUMBELL CAN SOMEONE BE KIND ENOUGH TO GIVE ME SOME INTENSE WORKOUT ?
REGARDS

 

[padamchen]

SALAM TO ALL
I GOT A PAIR OF 9 KG DUMBELL CAN SOMEONE BE KIND ENOUGH TO GIVE ME SOME INTENSE WORKOUT ?
REGARDS

Google for 15 minute HIIT.

 

[babrum]

Google for 15 minute HIIT.

I did HIIT its good but i am focusing on strength training . The main reason for it is the after burn plus it overall makes you feel more stronger and confident.

 

[masterchief_mirza]

Do "renegade row push ups" ...

Cos the exercise name is so boss.

 

[padamchen]

I did HIIT its good but i am focusing on strength training . The main reason for it is the after burn plus it overall makes you feel more stronger and confident.

I'm a cyclist. So for me I manage a full body strength workout with just free body weight exercises.

With dumbbells and a bench you can do everything.

@Nilgiri pumps iron. He can help.

 

[masterchief_mirza]

 

[babrum]

m

my downstairs neighbours will love this

 

[Avicenna]

SALAM TO ALL
I GOT A PAIR OF 9 KG DUMBELL CAN SOMEONE BE KIND ENOUGH TO GIVE ME SOME INTENSE WORKOUT ?
REGARDS

Those are light weights.

Step 1 Avoid injury.

Step 2 Increase intensity meaning reduce rest times or maximize time under tension.

Step 3 Get adequate post workout nutrition and SLEEP.

Step 4 Buy heavier weights. (eventually)

 

[Nilgiri]

SALAM TO ALL
I GOT A PAIR OF 9 KG DUMBELL CAN SOMEONE BE KIND ENOUGH TO GIVE ME SOME INTENSE WORKOUT ?
REGARDS

Start with dumbell squats, dumbell lunges, dumbell back lifts/rows, chest fly, dumbell bench press. You can look up all these on YT/google etc.

The channel Athlean-X (on YT) has lot of good resource for it in one spot that gives you further tips and best practices etc.

Mix in with lot of bodyweight stuff like pushups, pullups too. You can also wear backpack over time (and fill with dumbell weights etc) to have weighted version of this later.

The only thing that dumbells miss compared to barbell are a good solid deadlift (dumbells just dont engage the same way on this, you will find you can lift far more with barbell). But its ok, you are just starting out for now....if weight training becomes an activity you really want to expand, then you can look at getting a barbell/squat cage later and really get a basic+high-value home gym.

The main areas you want to target are core, thighs, chest, back. Arms will also get good workout in many of the chest and back exercises. Squats will really target most things (esp core and thighs), but make sure your form is good.

For smaller muscle group targetting (on top) you can do bicep curls, tricep curls, calf raises etc, but these should be secondary, since they get engaged by the primary stuff a lot anyway. Consider them optional for now.

Over time you can weight your dumbells more when you find reps getting too easy. More Weight + fewer reps actually build up you muscle (Strength) lot more. Higher reps and low weight can add muscle volume. Its about finding balance depending on what your goals are....but always good to do mix of both. 3 intense "weight" days should be enough per week (space them out to your time schedule), give your body ample rest too, have a good diet and do some cardio (whatever you want HIIT or aerobic) on other days when you can.

@I.R.A and @Signalian can also give some input here.

 

[xyxmt]

SALAM TO ALL
I GOT A PAIR OF 9 KG DUMBELL CAN SOMEONE BE KIND ENOUGH TO GIVE ME SOME INTENSE WORKOUT ?
REGARDS

you can do a complete workout with two dumbells

 

[H. Dawary]

I am glad you made this thread...

I've been doing these two workouts for 2 1/2 years and believe me out of all the workouts these two are my favourite.

Good luck

 

[Ahmet Pasha]

Put 40lbs on you back and run until you feel like dying or put 20 lbs on your back and jump rope until you feel like your legs and lungs are gonna collapse.

 

[babrum]

Put 40lbs on you back and run until you feel like dying or put 20 lbs on your back and jump rope until you feel like your legs and lungs are gonna collapse.

gonna try that after lockdown great idea thanks.

 

[I.R.A]

Start with dumbell squats, dumbell lunges, dumbell back lifts/rows, chest fly, dumbell bench press. You can look up all these on YT/google etc.

The channel Athlean-X (on YT) has lot of good resource for it in one spot that gives you further tips and best practices etc.

Mix in with lot of bodyweight stuff like pushups, pullups too. You can also wear backpack over time (and fill with dumbell weights etc) to have weighted version of this later.

The only thing that dumbells miss compared to barbell are a good solid deadlift (dumbells just dont engage the same way on this, you will find you can lift far more with barbell). But its ok, you are just starting out for now....if weight training becomes an activity you really want to expand, then you can look at getting a barbell/squat cage later and really get a basic+high-value home gym.

The main areas you want to target are core, thighs, chest, back. Arms will also get good workout in many of the chest and back exercises. Squats will really target most things (esp core and thighs), but make sure your form is good.

For smaller muscle group targetting (on top) you can do bicep curls, tricep curls, calf raises etc, but these should be secondary, since they get engaged by the primary stuff a lot anyway. Consider them optional for now.

Over time you can weight your dumbells more when you find reps getting too easy. More Weight + fewer reps actually build up you muscle (Strength) lot more. Higher reps and low weight can add muscle volume. Its about finding balance depending on what your goals are....but always good to do mix of both. 3 intense "weight" days should be enough per week (space them out to your time schedule), give your body ample rest too, have a good diet and do some cardio (whatever you want HIIT or aerobic) on other days when you can.

@I.R.A and @Signalian can also give some input here.

I don't know if he is a beginner intermediate or advanced level ..............

Seems like he is thinking to start ............... in that scenario I will just suggest doing the bicep curls, tricep extensions and side raises etc only (no presses). The rest you shouldn't do with dumbbells before you have perfected your form. Fixing the form is the very first thing you need to do and believe me performing baby squats with dumbbells is not easy (at beginner level).

Better use that dumbbell for bicep curls, forearms, triceps, and shoulder may be ....... for the rest wait for gyms to open and may be after sometime go for dumbbell presses etc.

 

[I S I]

Bartan dho, kapre dho, bathroom dho, khana banao.