Working out at home? You don’t need lots of different equipment to get fit – all you need is a set of dumbbells! With these simple weights, you can go a long way in achieving your fitness goals.
We’re going to help you exercise the whole body with just your dumbbells. Ready? Warm up by jogging, walking or jumping jacks for 10 minutes, and then let’s get started!
Hold the dumbbells over your shoulders and stand with the feet parallel to the hips. Bend your knees and lower yourself, until your thighs are parallel to the ground. Keep your back straight and knees behind the toes.
Lie flat on your back, holding your weights in each hand. Bend at the waist, to a 45-degree angle. Pull elbows up towards your torso following a rowing motion, keeping the shoulders back and chest open.
Hold your dumbbells to the sides, palms facing the front. Flex your elbows to lift the weights up until you reach about 3/4th of the area to the shoulders.
Lie flat again and bold the knees. Holding the dumbbells in both hands, straighten your arms to point straight up, gradually raising your upper back and shoulders.
Stand straight with feet parallel to the shoulders. Bend your knees slightly and hold the dumbbells with palms facing one another. Lift your arms laterally, going up and away till the shoulders.
Do each set 1-3 times, with 12 repetitions in every set for best results. Remember to keep a one-day rest between the workout days to allow recovery. Also, if you have an injury or any medical condition, please seek advice from your doctors before using dumbbells and what weight restrictions, if any, apply to you.