{"id":766,"date":"2025-10-19T10:04:00","date_gmt":"2025-10-19T10:04:00","guid":{"rendered":"https:\/\/fiteverywhereblog.com\/?p=766"},"modified":"2025-11-02T10:41:01","modified_gmt":"2025-11-02T10:41:01","slug":"workout-con-manubri-allenamento-completo-da-fare-a-casa","status":"publish","type":"post","link":"https:\/\/fiteverywhereblog.com\/en\/workout-con-manubri-allenamento-completo-da-fare-a-casa\/","title":{"rendered":"Dumbbell Workout: A Complete Home Workout"},"content":{"rendered":"<p>Do you only have one pair of dumbbells? Perfect! With this <strong>dumbbell workout<\/strong> You can train your whole body from the comfort of your home or on the go.<br>A complete program for strength, tone and muscle definition, suitable for all levels.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Why choose dumbbells for training at home?<\/h2>\n\n\n\n<p>Training with dumbbells allows you to:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>improve strength and body control<\/li>\n\n\n\n<li>stimulate the stabilizing muscles<\/li>\n\n\n\n<li>save time and space<br>A real one <strong>complete workout with dumbbells<\/strong>, ideal for those who want to stay fit anywhere.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Quick warm-up (5 minutes)<\/h2>\n\n\n\n<p>Before your workout, do a quick warm-up:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Shoulder Circles \u00d7 30 sec<\/li>\n\n\n\n<li>Jumping jacks \u00d7 1 min<\/li>\n\n\n\n<li>Bodyweight squats \u00d7 15<\/li>\n\n\n\n<li>Plank \u00d7 30 sec<\/li>\n\n\n\n<li>Light stretching<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Complete dumbbell workout<\/h2>\n\n\n\n<p>Perform 3 rounds of the circuit, 40 sec work \/ 20 sec rest:<\/p>\n\n\n\n<p>1\ufe0f\u20e3 <strong>Squat + Press<\/strong> \u2013 legs and shoulders<br>2\ufe0f\u20e3 <strong>Dumbbell row<\/strong> \u2013 back and biceps<br>3\ufe0f\u20e3 <strong>Alternating lunges<\/strong> \u2013 legs and buttocks<br>4\ufe0f\u20e3 <strong>Curl + Tricep Extensions<\/strong> - arm<br>5\ufe0f\u20e3 <strong>Plank Row<\/strong> \u2013 core and back<br>6\ufe0f\u20e3 <strong>Russian Twist with dumbbell<\/strong> \u2013 abdomen<\/p>\n\n\n\n<p>Recover 1 minute between rounds.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/fiteverywhereblog.com\/wp-content\/uploads\/2025\/10\/ChatGPT-Image-18-ott-2025-12_27_25-1024x683.webp\" alt=\"home workout con manubri\" class=\"wp-image-771\" srcset=\"https:\/\/fiteverywhereblog.com\/wp-content\/uploads\/2025\/10\/ChatGPT-Image-18-ott-2025-12_27_25-1024x683.webp 1024w, https:\/\/fiteverywhereblog.com\/wp-content\/uploads\/2025\/10\/ChatGPT-Image-18-ott-2025-12_27_25-300x200.webp 300w, https:\/\/fiteverywhereblog.com\/wp-content\/uploads\/2025\/10\/ChatGPT-Image-18-ott-2025-12_27_25-768x512.webp 768w, https:\/\/fiteverywhereblog.com\/wp-content\/uploads\/2025\/10\/ChatGPT-Image-18-ott-2025-12_27_25-18x12.webp 18w, https:\/\/fiteverywhereblog.com\/wp-content\/uploads\/2025\/10\/ChatGPT-Image-18-ott-2025-12_27_25.webp 1536w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Short 10-minute version<\/h2>\n\n\n\n<p>Short on time or staying in a hotel?<br>Do only 2 rounds of the circuit, focusing on slow execution and movement control.<br>A <strong>dumbbell workout at home<\/strong> effective even in just 10 minutes!<\/p>\n\n\n\n<p><strong>Conclusion:<\/strong><br>With consistency, you will see improvements in strength, posture and tone after just a few weeks.<\/p>\n\n\n\n<p><a href=\"https:\/\/fiteverywhereblog.com\/en\/workout\/\" title=\"Workout\">Workout<\/a><br><a href=\"https:\/\/fiteverywhereblog.com\/en\/ricette-in-viaggio\/\" title=\"Fit Recipes \">Fit Recipes <\/a>for post-workout<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Useful link<\/h2>\n\n\n\n<p><a href=\"https:\/\/musclewiki.com\/it-it\">https:\/\/musclewiki.com\/it-it<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>Only have a pair of dumbbells? Perfect! With this dumbbell workout, you can train your entire body from the comfort of your home [\u2026]<\/p>","protected":false},"author":1,"featured_media":771,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_uag_custom_page_level_css":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[10,3],"tags":[],"class_list":["post-766","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-indoor","category-workout"],"aioseo_notices":[],"uagb_featured_image_src":{"full":["https:\/\/fiteverywhereblog.com\/wp-content\/uploads\/2025\/10\/ChatGPT-Image-18-ott-2025-12_27_25.webp",1536,1024,false],"thumbnail":["https:\/\/fiteverywhereblog.com\/wp-content\/uploads\/2025\/10\/ChatGPT-Image-18-ott-2025-12_27_25-150x150.webp",150,150,true],"medium":["https:\/\/fiteverywhereblog.com\/wp-content\/uploads\/2025\/10\/ChatGPT-Image-18-ott-2025-12_27_25-300x200.webp",300,200,true],"medium_large":["https:\/\/fiteverywhereblog.com\/wp-content\/uploads\/2025\/10\/ChatGPT-Image-18-ott-2025-12_27_25-768x512.webp",768,512,true],"large":["https:\/\/fiteverywhereblog.com\/wp-content\/uploads\/2025\/10\/ChatGPT-Image-18-ott-2025-12_27_25-1024x683.webp",1024,683,true],"1536x1536":["https:\/\/fiteverywhereblog.com\/wp-content\/uploads\/2025\/10\/ChatGPT-Image-18-ott-2025-12_27_25.webp",1536,1024,false],"2048x2048":["https:\/\/fiteverywhereblog.com\/wp-content\/uploads\/2025\/10\/ChatGPT-Image-18-ott-2025-12_27_25.webp",1536,1024,false],"trp-custom-language-flag":["https:\/\/fiteverywhereblog.com\/wp-content\/uploads\/2025\/10\/ChatGPT-Image-18-ott-2025-12_27_25-18x12.webp",18,12,true]},"uagb_author_info":{"display_name":"fiteverywhereblog@gmail.com","author_link":"https:\/\/fiteverywhereblog.com\/en\/author\/fiteverywherebloggmail-com\/"},"uagb_comment_info":0,"uagb_excerpt":"Hai solo un paio di manubri? Perfetto! Con questo workout con manubri puoi allenare tutto il corpo comodamente da casa [&hellip;]","_links":{"self":[{"href":"https:\/\/fiteverywhereblog.com\/en\/wp-json\/wp\/v2\/posts\/766","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fiteverywhereblog.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fiteverywhereblog.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fiteverywhereblog.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/fiteverywhereblog.com\/en\/wp-json\/wp\/v2\/comments?post=766"}],"version-history":[{"count":2,"href":"https:\/\/fiteverywhereblog.com\/en\/wp-json\/wp\/v2\/posts\/766\/revisions"}],"predecessor-version":[{"id":772,"href":"https:\/\/fiteverywhereblog.com\/en\/wp-json\/wp\/v2\/posts\/766\/revisions\/772"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fiteverywhereblog.com\/en\/wp-json\/wp\/v2\/media\/771"}],"wp:attachment":[{"href":"https:\/\/fiteverywhereblog.com\/en\/wp-json\/wp\/v2\/media?parent=766"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fiteverywhereblog.com\/en\/wp-json\/wp\/v2\/categories?post=766"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fiteverywhereblog.com\/en\/wp-json\/wp\/v2\/tags?post=766"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}