- What's up guys, it's Chris Heria and welcome to the vlog.
A lot of you guys have been requesting more home workouts
with dumbbells only.
So today I'm gonna be bringing you
the best dumbbell exercises that you can do from home
and I've chosen eight exercises
of which I think are the most efficient
to targeting every muscle in your body
and with these exercises I've created
a full body workout routine that you can use
to get shredded from home.
And to get this workout routine
as well as all my personal workouts
and workout programs on your phone,
make sure you download the Harrier Pro app in the app store.
Find this routine in the app
and let's go ahead and get started.
We're gonna start off with legs.
The first exercise is gonna be back and forth lunges.
We're gonna go for 10 reps.
Let's get it started. (heavy bass music)
All right, there we have back and forth lunges.
When it comes to legs, this is probably
one of the most efficient exercises you can do,
especially when you're working out from your house,
and you have very limited equipment,
and in some cases, this exercise would actually be better
than doing other leg exercises
that require equipment or machines.
Most machines and some equipment only allow you to move
in a fixed motion as well as assisting you
with the balance and control,
but actually balance and control
is how you reach those deep muscle fibers, get stronger,
and develop more muscle which is why this exercise
would be a lot more beneficial
when you're doing back and forth lunges.
You're going through both motions back and forward.
You're hitting all the muscles in your legs
as well as challenging your body to keep control
and balance as we transition
through the back and forth lunge.
And if you noticed, I had the dumbbells raised
which will increase the difficulty of balance,
but engaging a lot more of your upper body and your core
so if you notice when I went back on the lunge,
I just placed my foot down on the ground
before going into that back lunge.
And it's better to keep the quality in your repetitions
and try to do them as perfect as possible.
If you find yourself losing balance,
just place your foot down on the ground and then proceed.
Now that we finished the first exercise,
let's go ahead and check that off the list.
The next exercise I have is gonna be the thrusters.
We're gonna go for 15 reps.
If you don't know how to do this exercise,
or you want to check up on your form,
go ahead and watch the video.
All right, let's go for 15. (heavy bass music)
All right, there we have the thrusters.
Now of course, this is a great exercise for your legs.
With this type of shoulder press,
we're increasing the intensity, increasing our heart rate,
and adding more explosiveness.
Not only are we going to be building muscle,
but we're gonna be burning fat,
and because of the core extension in this movement,
we're gonna be sculpting our abs as well.
So let's go ahead, cross the thrusters off the workout list.
Speaking of core, we go straight
into a dumbbell Russian twist.
40 rep. (heavy bass music)
All right Russian twist,
one of my favorite abdominal exercises,
specifically because it's activating a lot more of your core
from your obliques all the way around to your lower back,
versus abdominal exercises
that don't incorporate a twist,
and holding a dumbbell while doing this exercise
is gonna force you to contract even harder,
giving more effort into each rep,
and creating more muscle definition
as well as getting you stronger,
developing more endurance, and building a stronger core.
So now we're gonna move on to the next exercise.
That's gonna be hammer curl to shoulder press.
We're gonna go for 12 reps.
Let's get it. (heavy bass music)
All right, there we have it.
Now hopefully, you guys are catching on.
You're seeing that all these exercises
are basically compound movements.
With compound exercises, more muscle groups need to be fired
at the same time to be able to achieve that repetition,
and that means you're gonna be burning a lot more fat
while simultaneously building muscle,
and with the hammer curl to military press,
we're hitting our biceps,
our shoulders again in additional areas
as well as our triceps and our core.
Let's go ahead, check this exercise
right off the workout routine.
And next is bent over row deadlift, 15 times.
Let's go for it. (heavy bass music)
All right so there we have bent over row deadlift,
a combination of two back exercises,
but each exercise emphasizes more
on a different area of your back.
Now, your back is a big muscle group
so it requires more force
and when you're at home,
you normally don't have a whole set of dumbbells
so to maximize your back workouts from home,
it's helpful to compound your exercises.
This will give you a greater contraction
while you're doing this exercise,
as if you were doing it with more weight,
increasing more time under tension, burning more fat,
and hitting those deep muscle fibers.
So let's go ahead and check off this exercise,
and put how many reps you did.
The next move is gonna be bench flies.
Let's go up to 15. (heavy bass music)
All right, so there we have flies with the dumbbells.
Now, this is an excellent exercise for building a big chest,
and of course, it can be done on the ground,
but it's gonna give you a better spread in your chest
as well as contraction and range of motion
by having your chest elevated
so that your arms are able to pass your body.
Also when doing this exercise, you wanna make sure
that you're making the shape of an airplane and not a cross.
This is gonna make sure you're engaging
more of your chest than your shoulders.
The next exercise is gonna be
cross dumbbell tricep extensions.
Let's go for 10, each arm. (heavy bass music)
All right, so there have
the cross dumbbell tricep extensions,
a great exercise for growing your triceps.
A lot of times, we never extend
and engage them from this angle,
and working from this angle is gonna allow you
to isolate your tricep even more,
ensuring that you're not helping from any other muscles
in your body like your shoulder.
Also if you notice, this move is one motion.
It's not a compound exercise
and that's mainly because doing this is gonna give you
more of an overload on that muscle,
and allow you to focus more of that weight
solely on the tricep.
And now we've hit all the muscle groups within our body.
We're gonna go for one of the most complete exercises
that you can do with dumbbells, push up thrusters.
Let's go for 15. (heavy bass music)
Whoo, if you're looking for a sole move to burn fat
and build muscle throughout your entire body,
this one move will definitely get the job done.
But that's actually gonna be the last exercise
for the workout routine, completing round one,
and we have two more rounds to go
to complete the entire workout.
So this routine is perfect for a beginner
all the way up to advanced.
It really just depends on how much weight
you're actually working with.
So keep that in mind,
the next time you're trying to change from home
and remember to get this workout on your phone,
download the Harriet Pro app, and you're not only
gonna get access to this workout,
but full access to all my personal workouts,
and workout programs that I've created in the past
as well as my personal workout routines
that I'm posting on a daily and weekly basis.
And each week I'm always adding in extra workout programs
and routines designed specifically
for certain goals in mind such as dumbbells-only workouts,
building strength from home,
and getting shredded as fast as possible.
So if you wanna get in the best shape of your life,
then download the Harriet Pro app right now,
and officially have me as a personal trainer in your pocket.
And thank you guys so much for watching.
If you enjoyed the workout routine
or if you learned something new,
(gun shots blaring) definitely smash
that Like button, and subscribe if you haven't already.
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I can't wait to meet you out there
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2:00 p.m. USA Eastern Time.
Mad love, peace out baby. (heavy bass music)
Smash that Like button, guys. (gun shots blaring)