Equipment: set of dumbbell weights
1- Pick a fitness level
2- Choose what muscle group you want to work (arms, legs, core)
3- Complete the exercises under the muscle group you choose
Beginner: 2 sets of 8-10reps
Intermediate: 3 sets of 10-12 reps
Advanced: 4 sets of 12-15 reps
ARMS
- Bicep Curls:
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand, palms facing forward.
- Keeping your elbows close to your sides, exhale and curl the dumbbells up towards your shoulders.
- Squeeze your biceps at the top of the movement, then inhale and slowly lower the dumbbells back down to the starting position.
2. Tricep Dips:
- Position a bench or chair behind you and sit on the edge with your hands gripping the edge next to your hips, fingers pointing forward.
- Walk your feet forward and straighten your legs.
- Lower your body by bending your elbows, allowing your hips to drop towards the ground.
- Push back up to the starting position by extending your arms.
3. Overhead Tricep Extensions:
- Stand with your feet shoulder-width apart, holding a dumbbell in both hands.
- Raise the dumbbell overhead, fully extending your arms.
- Keep your upper arms close to your head and lower the dumbbell behind your head by bending your elbows.
- Extend your arms back up to the starting position, engaging your triceps.
4. Hammer Curls:
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand, palms facing your body.
- Keep your elbows close to your sides and exhale as you curl the dumbbells up towards your shoulders.
- Squeeze your biceps at the top of the movement, then inhale and slowly lower the dumbbells back down.
5. Lateral Raises:
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand, palms facing your body.
- Lift your arms out to the sides, keeping a slight bend in your elbows.
- Raise the dumbbells until they reach shoulder level, parallel to the ground.
- Pause for a moment, then lower the dumbbells back down to the starting position.
6. Skull Crushers:
- Lie on a flat bench with a dumbbell in each hand, palms facing each other.
- Extend your arms straight up, perpendicular to the floor.
- Bend your elbows, lowering the dumbbells towards your temples, while keeping your upper arms stationary.
- Extend your arms back up to the starting position, engaging your triceps.
LEGS
- Goblet Squats:
- Hold a dumbbell vertically with both hands, close to your chest.
- Stand with your feet slightly wider than shoulder-width apart.
- Lower your body into a squat by bending at the knees and hips, keeping your chest up and back straight.
- Keep your heels on the ground and your knees tracking over your toes.
- Push through your heels to stand back up to the starting position.
2. Dumbbell Lunges:
- Hold a dumbbell in each hand, palms facing your sides.
- Take a step forward with your right foot, lowering your body until your front knee is bent at a 90-degree angle.
- Keep your back straight and your chest lifted.
- Push off your right foot to return to the starting position.
3. Dumbbell Step-Ups:
- Stand in front of a sturdy bench or step with a dumbbell in each hand, palms facing your sides.
- Place your right foot on the bench or step and push through your heel to step up, lifting your body onto the bench or step.
- Extend your right leg fully, then lower your body back down to the starting position.
4. Dumbbell Romanian Deadlifts:
- Hold a dumbbell in each hand, palms facing your thighs, with your feet shoulder-width apart.
- Hinge forward at your hips, keeping your back straight, and allow the dumbbells to lower towards your shins.
- Feel a stretch in your hamstrings as you lower the dumbbells.
- Engage your hamstrings and glutes to return to the starting position, standing tall.
5. Dumbbell Calf Raises:
- Stand with your feet hip-width apart, holding a dumbbell in each hand, palms facing your sides.
- Rise up onto your toes, lifting your heels off the ground as high as you can.
- Pause at the top, then lower your heels back down to the starting position.
6. Dumbbell Bulgarian Split Squats:
- Stand facing away from a bench or step, holding a dumbbell in each hand, palms facing your sides.
- Place the top of your left foot on the bench or step behind you, laces down.
- Lower your body into a lunge position by bending your right knee, keeping your chest up and back straight.
- Push through your right heel to stand back up to the starting position.
CORE
- Russian Twists:
- Sit on the ground with your knees bent and feet flat on the floor.
- Hold a dumbbell with both hands in front of your chest.
- Lean back slightly while engaging your core.
- Twist your torso to one side, bringing the dumbbell towards the ground.
- Rotate to the opposite side, allowing the dumbbell to follow the movement.
2. Weighted Sit-Ups:
- Lie on your back with your knees bent and feet flat on the floor.
- Hold a dumbbell against your chest.
- Engage your core and lift your upper body off the ground, curling up towards your knees.
- Slowly lower your upper body back down to the starting position.
3. Dumbbell Side Bends:
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand, palm facing your body.
- Place your other hand on your hip.
- Keeping your core engaged and your back straight, bend directly to the side with the dumbbell, lowering the weight as far as comfortable.
- Contract your oblique muscles on the side you're bending towards.
- Slowly return to the starting position.
4. Woodchoppers:
- Stand with your feet shoulder-width apart, holding a dumbbell with both hands.
- Start with the dumbbell at one hip, and then swing it diagonally across your body, ending with it above your opposite shoulder.
- Engage your core and rotate your torso as you perform the movement.
- Return to the starting position and repeat on the other side.
5. Plank Rows:
- Start in a high plank position with your hands gripping dumbbells, directly under your shoulders.
- Engage your core and keep your body in a straight line.
- Lift one dumbbell off the ground, pulling your elbow back and squeezing your shoulder blade.
- Lower the dumbbell back down and repeat with the other arm.
6. Deadbug with Dumbbells:
- Lie on your back with your knees bent and feet in the air, holding a dumbbell in each hand.
- Extend your arms straight up towards the ceiling.
- Engage your core and lower one leg towards the ground while simultaneously lowering the opposite arm overhead.
- Return to the starting position and repeat with the opposite leg and arm.
