Dumbbell Workouts Burns Calorie and Builds Upper-body Mass With the ‘Juarez Valley’ Method

dumbbell workouts

Dumbbell Workouts Burns Calorie and Builds Upper-body Mass With the ‘Juarez Valley’ Method

Blow the dust off your dumbbells at home, slap on some suncream and get ready to blast calories and blow up those sleeve-fillers with this 400+ rep shootout.

You’re going to be utilising the ‘Juarez Valley’ method, performing two exercises back to back, with a metabolism spiking sprint in between rounds, adding and subtracting reps in a ‘ladder’ fashion.

You’ll begin with 20 reps of push-ups and one rep of curls, chased with a 50m shuttle sprint, followed by 19 push-ups, two curls and a sprint, then 18 push-ups, three curls and a sprint etc. until you reach one push-up and 20 skin-splitting curls.

If you haven’t got the right dumbbells yet, please read our BEST ADJUSTABLE DUMBELLS:  This Article breakdown every element of dumbbells and why you should focus on features rather than weight.


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1. Press-up on dumbbell x 20

With your hands on the dumbbells, start in a strong plank with your wrists, elbows and shoulders stacked vertically and your arms locked out (A). With a controlled tempo, flex at the elbow, lowering your body until your chest touches the floor (B). Push back up explosively until your elbows are fully extended. Repeat

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2. Bicep Curl x 1-20

Stand tall with a pair of dumbbells at your sides, your palms facing towards you (A). With minimal momentum, curl both of your dumbbells upwards, turning your palms in, until your little fingers are near your shoulders (B). Squeeze here and lower the weights under control, fighting them all the way and repeat.


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3. Run 50m

Bookend each round with a run to launch your body into a calorie-burning frenzy. The short distance of 2 x 25m shuttles (there and back) will really let you go all out, so step on the gas, lifting your knees high (A) and driving ahead with your arms (B).


Frequently asked questions

Why are dumbbells so expensive?

Dumbbells are produced abroad and due to their weight, they are expensive to ship. This is the main reason, contributing to the biggest part of the price. Dumbbells are made of iron, which costs much more than most other materials used in various products.

What are 3 benefits of dumbbells?

Health benefits of dumbbells
  • >boosting resting metabolic rate (burning calories)
  • >protecting against injury.
  • >increasing the strength of the bones, muscles, and connective tissue.

Is 2 kg dumbbells good for beginners?

Yes, 2 kg or 5 lb dumbbells are just as effective as other dumbbell weights, and they’re actually an excellent weight option for anyone who wants to start dumbbell training. … That’s why 2 kg or 5 lb dumbbells are ideal for beginners.

Are 5kg dumbbells enough for beginners?

For women, I recommend weights of 0.5 to 5kg. … The 5kg weights are suitable for women who do have experience with strength training or already exercise occasionally. For men the following applies: 5kg for beginner athletes without exercise experience and 10kg for experienced male athletes