If you think you need heavy weights to get a good workout, think again. 10 lb weights are more than enough to challenge your muscles and cardiovascular system in ways that heavy weights can’t. In fact, using 10 lb weights can help you improve your fitness level, burn more calories, and prevent injuries.
In this post, we’ll show you how to use 10 lb weights for a full-body workout that targets all your major muscle groups. You’ll need a pair of 10 lb dumbbells and a timer. Ready? Let’s get started!
Benefits of Using 10 lb Weights
Before we dive into the workout, let’s talk about why 10 lb weights are so beneficial for your health and fitness. Here are some of the advantages of using light weights:
- They allow you to perform movements with greater speed and explosive power, which stimulates your fast-twitch muscle fibers and elevates your heart rate. This means you’ll burn more calories and fat, and improve your athletic performance.
- They challenge the small muscles around your joints, the ones that get overpowered by bigger muscles when you use heavier weights. Working these muscles helps stabilize your joints, setting you up for huge gains when you pick up bigger loads again.
- They can help you better perform some bodyweight exercises. For example, they can act as a counterbalance, helping you perfect difficult moves like the single-leg squat. Holding the weight in front of you makes you more steady. This allows you to concentrate on the movement without worrying about losing your balance.
- They can help you lower your blood pressure. When you’re overweight or obese, the extra pounds you carry directly increases your blood pressure. Losing just 5% of your body weight – 10 pounds for a 200-pound person – can improve your blood pressure and reduce your risk of heart disease and stroke.
- They can help you reduce joint pain. Just 10 extra pounds add 40 pounds of pressure on your knees and other lower body joints. That can wear them out quicker. Extra fat can also cause inflammation – when chemicals in your body damage your own tissues over time, including your joints. Losing weight can ease the stress on your joints and lower inflammation.
As you can see, using 10 lb weights can have a positive impact on your health and fitness in many ways. Now let’s see how to use them for a full-body workout.
The Full-Body Workout with 10 lb Weights
This workout consists of five exercises that target all your major muscle groups: chest, back, shoulders, arms, legs, and core. You’ll perform each exercise for 50 seconds, rest for 10 seconds, and then move on to the next one. Once you’ve completed all five exercises, rest for one minute. That’s one round. Repeat the whole circuit four more times for a total of five rounds.
Here are the exercises:
- Batwing. This exercise works your upper back muscles, especially the rhomboids and traps. It also engages your rear deltoids and biceps. To do it, lie on your stomach on the floor with a dumbbell in each hand. Keep your elbows bent at 90 degrees and your palms facing each other. Lift your chest and arms off the floor as high as you can, squeezing your shoulder blades together. Hold this position for two seconds, then lower back down. Repeat as many times as you can in 50 seconds.
- Alternating levitating lunge with counterbalance. This exercise works your lower body muscles, especially the quads, glutes, hamstrings, and calves. It also challenges your balance and core stability. To do it, stand with your feet shoulder-width apart and hold a dumbbell in front of your chest with both hands. Step back with your right foot and lower into a lunge until both knees are bent at 90 degrees. Push through your left heel and lift your right knee up to hip level in front of you. Balance on your left leg for two seconds, then step back into a lunge with your right foot again. Repeat on the other side. Alternate sides as many times as you can in 50 seconds.
- Lateral dumbbell raise. This exercise works your shoulder muscles, especially the lateral deltoids. It also engages your traps and upper back muscles. To do it, stand with your feet hip-width apart and hold a dumbbell in each hand by your sides. Keep your arms straight and your palms facing your body. Raise your arms out to the sides until they are parallel to the floor. Hold this position for two seconds, then lower back down. Repeat as many times as you can in 50 seconds.
- Dumbbell discus. This exercise works your chest, triceps, and core muscles. It also improves your rotational power and coordination. To do it, stand with your feet shoulder-width apart and hold a dumbbell in your right hand by your right hip. Keep your left arm straight and extended in front of you. Rotate your torso to the right and swing the dumbbell across your body to the left, as if you were throwing a discus. As you do this, pivot on your right foot and lift your left heel off the floor. Reverse the movement and bring the dumbbell back to your right hip. Repeat as many times as you can in 50 seconds, then switch sides.
- Gunslingers. This exercise works your biceps, forearms, and core muscles. It also increases your wrist mobility and grip strength. To do it, stand with your feet shoulder-width apart and hold a dumbbell in each hand by your sides. Keep your arms straight and your palms facing down. Curl the dumbbells up to your shoulders, then rotate your wrists so that your palms face up. Extend your arms out in front of you at shoulder level, then rotate your wrists again so that your palms face down. Bring the dumbbells back to your shoulders, then lower them to your sides. Repeat as many times as you can in 50 seconds.
That’s it! You’ve just completed a full-body workout with 10 lb weights. Remember to warm up before you start and cool down after you finish. Drink plenty of water and eat a balanced meal to replenish your energy and nutrients.
10 lb weights are versatile and effective tools for building strength, endurance, and power. You can use them for a full-body workout that targets all your major muscle groups and burns calories. Plus, using 10 lb weights can help you lower your blood pressure, reduce joint pain, and prevent injuries.
So don’t underestimate the power of light weights. Grab a pair of 10 lb dumbbells and try this workout today. You’ll be surprised by how challenging and rewarding it can be.