If there ever was a time to believe that using weights heavier than five pounds won’t give you bulky muscles, it’s right here, right now. After all, Barry’s Bootcamp managing partner (and trainer to lithe bodies like Nina Agdal and Britney Spears), Derek DeGrazio’s workout is proof that dumbbells are good for the body. Relax, we’re not going to throw you in all at once—we’re friends, guys—so we had DeGrazio take us through a total body toning, but completely DIY exercise routine that he’s done with the best of them (as in, the aforementioned ladies). Pop stars and Victoria Secret models, they’re just like us.
Move #1
Bicep Curl
“Standing with your feet hip-width apart, both arms at your sides with your palms facing forward, curl each weight up toward your shoulder, then press each weight overhead with your palms facing forward. Return to the beginning and repeat for 60 seconds, or until you can't anymore.”
Move #2
Row with Kick-Back
“Standing with your feet hip-width apart, bend at your knees and hinge forward at your waist with a flat, neutral spine. Keep your arms straight out in front of you with your palms facing in towards your body. Row (pull) the weights back, making sure your elbows are above your back. Then, straighten your arms as you push the weights back, locking your arms out behind you. Repeat until you can't anymore.”
Move #3:
Deadlift with Upright Pull
“Stand with your feet hip-width apart, and with the weights at your side (palms facing your body). Softly bend your knees, hinging forward at your waist, making sure to keep your back straight. Drop the weights in a slow, controlled movement past your knees then press your hips forward and stand back up to starting position. Next, pull each weight up under your chin, leading with your elbows and keeping your elbows above your hands. Repeat until you can't do any more.”
Move #4
Squat and Press
“With your feet hip-width apart, hold dumbbells on top of each shoulder. Slowly squat back, keeping your knees behind your toes and your weight in your heels. Press up through your heels to standing position and press the weights above your head until your arms lock out, and repeat as many times as you can.”
Move #5
Pushup and Row
“Start this move in a pushup position, on your hands and the balls of your feet. Using the grip of the dumbbell, perform a pushup—lead with your chest to the ground, keeping your back neutral, and your hands under your shoulders. Push back up to your starting position and row the right arm back, leading with your elbow. Repeat on the other side. Keep switching sides until you can't do more.”
