Dumb bell work out no bench

ntlbell

Howdy fitness guru's

Hoping someone can point me in the right direction.

I'm currently running 6 mornings a week and I want to start doing a dumb bell work out before my runs.

My main goal is to shift the last of some stubborn fat and a general tone up.

I only have access to a few dumb bells and have no bench.

I would like to get as much as an "all over" work out as I possibly can with the dumb bells and press up's

I have no bar for chin up's

Can anyone recommend some exercises to work each muscle group?

my time is pretty limited in the mornings so the max i can do with the weights is about 20-25 mins

Khannie

I used to do a fairly punishing workout with dumbells. 3 minutes on, 30 seconds rest, repeat 5 times of (pick 6):

30 seconds punching to the front
30 seconds arms up to the side
30 seconds uppercuts
30 seconds punching to the front
30 seconds curls
30 seconds vertical lifting (arms down by your side, raise them up along the line of your body then back down again or, bend forward so you're in an L shape, arms parallel to your legs and pull the dumbells up towards your chest, a bit like you're rowing).
30 seconds punching vertically
30 seconds hooks (the further you hold your hand from your body the more difficult these become).

Obviously the heavier the dumbells the better. Works up a sweat and gives you a reasonable upper body workout.

There are plenty of other bodyweight exercises that you could consider without using the dumbells. Sit ups, push ups, squats, lunges, etc.

zenboy

firstly,dont lift right before your run,do it in a seperate workout,or youll reduce the runs effectiveness and I presume thats your main objective.You could try lifting twice per week single arm bent over rows,press ups,chins (from a ladder even),standinding shoulder press,bicep curls,skull crushers,lunges,some swiss ball leg curls from abridge etc.Go to exrx for vids on the exercises.

Transform

you can get lots done if your near a local park that have put in some chin up bars, overhead ladders, dip stands etc is there one near you like that?

what do the dumbbells weigh?

rubadub

Transform wrote: »

you can get lots done if your near a local park that have put in some chin up bars, overhead ladders, dip stands etc is there one near you like that?

Or even look for things in parks etc that you can do them on. My favourite dip stations are railings, though there are parallel bars in a park near me I prefer the railings.

There is also a playground near me, but I have only gone to it later on when empty so as not to look like a dodgy paedo! has things to do dips & pullups on.

shift

i work out at home using dumbells and no bench.
from the abs diet book:

---

ab work

---

............................. (non dumbell variant)
squats
press up (bench press)
bent-over row (lat pulldown)
military press
upright row
tricep kickback (tricep pushdown)
squat against wall (leg extension)
biceps curl
leg curl

there are a few more if you want them that i generally dont do, lunges come to mind. let me know if they need explaining

Transform

https://www.youtube.com/watch?v=p6bDgcEOVHw

this is a workout a client of mine does (along with lots of other workouts) in her local park - the thrusters could be press ups other wise

ntlbell

Transform wrote: »

what do the dumbbells weigh?

It's an old york set

I think with the heaviest on each dumbell it's about 20lbs per dumb bell

The Davestator

Buy a Swiss Ball (big inflatable ball) 55 cm / 65 cm / 75 cm depending on your height and get onto you tube. They cost about 10 - 20 euro and you can do a full workout on them using it as a bench etc.

If you are running 6 dys per week, do a shorter run on the two days you do your weights session and make sure you're getting enough rest

Transform

The Davestator wrote: »

Buy a Swiss Ball (big inflatable ball) 55 cm / 65 cm / 75 cm depending on your height and get onto you tube. They cost about 10 - 20 euro and you can do a full workout on them using it as a bench etc.

If you are running 6 dys per week, do a shorter run on the two days you do your weights session and make sure you're getting enough rest

agreed

rubadub

ntlbell wrote: »

It's an old york set

I think with the heaviest on each dumbell it's about 20lbs per dumb bell

Is this the 20kg set?
http://www.argos.ie/static/Product/partNumber/3008243/Trail/searchtext%3E20KG.htm

if so you can do them 1 arm at a time, the dumbbell is about 1.5-2kg itself and you should be able to fit 4x2.5kg and 2x1.25kg ones on it.

Or just get more weights, argos have increased the price a lot on the york ones, but have these ones now
http://www.argos.ie/static/Product/partNumber/9003187/Trail/searchtext%3E5KG.htm

5kg is about the biggest size you can comfortably use. Irish lifting are slightly cheaper at €2 per kilo but you have to collect in town or pay delivery. But also irish lifting sell trigrip ones, these usually have a larger diameter which is good for deadlifts but is a disadvantage for dumbbells.

Also you can do bodyrows like in the video at home, get 2 stable kitchen chairs, put a strong broom across them on the seat and get under it and do your rows.

You can also make a chinup bar system with some wood across the hole in your attic. Or again do rows.

You could throw a large beach towel or maybe a duvet cover over the wood and do rows. Or buy gymnastic rings or make them. You can get adjustable straps cheap here
http://stores.shop.ebay.ie/Handy-Straps_Med-Duty-tie-down-Straps_W0QQ_fsubZ13455392QQ_sidZ123266481QQ_trksidZp4634Q2ec0Q2em322

And on another forum I saw a guy recommending using rings that are actually dog toys! dunno what shop has them here though. Called "nylabone" giant size

http://www.cheappetproducts.net/NYLARING_-_GIANT-UKP57852.html

ntlbell

rubadub wrote: »

Is this the 20kg set?
http://www.argos.ie/static/Product/partNumber/3008243/Trail/searchtext%3E20KG.htm

I bought it about 16 years ago it came with the bar and bench etc and a load of weights and two dumb bell bars

All i have left is the weights and dumb bell bars