Hey this is jennaguirre.com and we are here with our dumbbell home workout routine. So, what am I gonna do right now? I’m gonna go ahead and give you a little flash. Just a little one! Just a little bit, theres my heart rate monitor and I already started it. I’m at a whopping zero calories right now. Whoaaa… let me put it on my heart rate page. Ok, so, dumbbell home workout routine. So what were going to do, were actually going to do two circuits today. So the first circuit is going to be all on one side, and the two different exercises and then all on the other side. And then you go through that as many times as you possibly can.
And the next one is going to be three. You guys know, if you’re following my videos, I have a cheat sheet. I’m allowed to. You should be writing this stuff down too after you watch it, or before you watch it and then practice, I don’t, well wait that’s impossible, but whatever you know what I mean. Ok, so the first one that were doing, its called a dumbbell snatch. So you’re going to go ahead and take a heavier sized dumbbell. This is all core, you guys know, powerhouse, here. So you gotta be strong in your core, and breathe through your diaphragm like you’re bracing for somebody to punch you and squeeze your cheeks. You’re going to take your heavier dumbbell than usual and you’re going to use the power from your hips to get the kettlebell, the dumbbell, all the way up. Ok so right here, ok boom, power came from the hips.
So whooo, each time you come up. Now were gonna add in a burpee. Ok. I want you to try and do your best to add in a single arm burpee. For the first time you could do it on a double arm, but, if you’ve got it, do it. What i mean by that is, you’re going to put the hand down here, ok. Put the hand down here, open up your chest so all your weight is on here. Thats how you do it. If it helps you could put your hand back here. Don’t be afraid, a lot of things are all fear. Pop it out. Pop it in. Pick it up again. Power into the next one. Boom, here. Then you get dynamic and power. Ok, so front view. Boom, here, pop it out, in.
Power up here pop it out, in. Now if you need to, you can, put one hand down. So you go here, boom boom. Ok. Go for as many as you possibly can. If you have a heavy enough weight, you might only be able to get 20 in a row. Fifteen in a row. No less than fifteen, I would say no less than 20. if you don’t have access to really heavy weight, then go ahead and do 30. You can do it, like, even if you have to rest for a second, then go ahead and pick it up and do it again. Soon as you’re done with that, you’re not going to go to the other side. Were going to do something on that same side. So you’re going to go face down. Core is your powerhouse.
Abs are nice and tight. I have my dumbbells here for the next rotation. And on this same arm, you’re going to give me a single arm row. So you’re on your hand here. You’re feet are open, for balance. And you’re going to pull into a row, ok. Just go back and forth. Now, if you want to make it a little bit harder you can go ahead into a high row. So with your palms facing this way so your hand is horizontal and pull up here. If you don’t have a heavy enough weight, do it this way. As opposed to doing it here. it might be too light for here, you might be able to do it here. Switch it, go back and forth. Do fifteen up here and then do another fifteen down there. You’re committing to thirty, or twenty if you do have access to really heavy weight that you can do rows with. Then you’re going to go ahead and stand up, do your snatch on one side, boom.
You’re going to go through that… two three times. Whatever is going to take you, 20 to 30 minutes. Ok, because this is your home dumbbell workout routine. So this is your workout for the day. Ok, so you want it to take you at least 45 minutes. Now, you’re done with that. You’ve gone through one side, other side, one side other side, one side, other side. You’ve done three sets of it. Now, were going to go on the next thing.
So basically you’re going to go down, theres no dumbbell for this exercise, and you’re going to do a push-up because I love push-ups. And you’re going to go from side to side. So you’re going to start with your feet and hands together. Abs are tight and youre going to step out and then come together. Step out and then come together. Go back and forth. Ok, so lets just say I went back and forth at least 15 times on each side so you’re doing a total of 30 push-ups. Or 20 on each side so you’re doing 40. No less. You can do it. Even if its just a little mini push-up. Or get all the way down. Soon as you’re done with that. You’re going to sit and were going to add in some abs. Ok, so you’re going to sit in a v-sit position, you’re going to get two lighter dumbbells, v-sit means you’re sitting like this, its an ab position. So you’re here.
You can to hold the hands here, or here. Ok. So you’re either facing forward, or you’re like this. And you’re going to do shoulder press. Ok, now lets just say I’m holding them out here and I’m pressing up. If you want to get more dynamic and more core you can go ahead and balance. Now, pick a focal point. So right now I’m staring at something in front of me. There are sneakers. Abs are nice and tight, and I’m doing shoulder press. Now don’t stop shoulder pressing. If you’re abs get tired, bring your feet down for a second and then go ahead and pick them up again. Ok, do that at least 20-30 times depending on how heavy your dumbbell is. Ok, now were going to go right into laying down on the ground. You know me, I’m all about doing as much as we possibly can. So, I want us to do a bridge when we do this, but its a tricep workout. So all the ladies, bye bye, bye bye arm.
So I love to work the triceps. So, but I don’t want to just work the triceps, because I don’t want you just laying down doing nothing. SO you’re going to lift up into a bridge position. Now if you want to get really dynamic you can stay here, you could switch back and forth. But were going to do, 20-30. So, tricep extension is going to go down, and then extend back up. So if you notice, number one I’m workin my core, my abs are nice and tight, my back isn’t working and my cheeks are holding onto a million dollar platinum credit card that I don’t have to pay back. Now, if you notice my elbow is facing towards the ceiling.
And from my shoulder to my elbow is not moving. Just my forearm is moving. Thats a tricep extension. So you want to make sure you extend the arm out, and flex the back of the arm. Ok, hyper extend the elbow. Thats true tricep work, tricep work. Can’t really see because I got tattoos. triceps. Ok so, soon as you’re done with that you’re going to go right back to the push-ups, shoulder press, triceps. So the first rotation there’s like a lot of upper, back and back and then the next one is a lot of front of the body. And, and arms and us ladies triceps. So I hope you liked it, that was a big one. Ok. Go nuts, go right through all those exercises three times. Hope you liked it, look for more. Um, leave your comments and work hard. Heart rate.