About This Home Workout
I have created this simple dumbbell home workout with the intention of creating something easy, that you can follow at home without too much planning or fretting. For a lot of people, it can be hard to get motivated when you’re confined to the house and have all the distractions of daily life around you. This workout aims to take the stress away and give you something easy and straightforward to follow.
There are lots and lots of workouts out there on the internet and social media at the moment. However, a lot of them are extremely specific to either one particular goal or body part. For example, 5 exercises all just training your back muscles. A lot of these workouts also include some overly complicated variations with the intention of trying to stand out and be different. So, this workout only includes standard variations, for all body parts, that get the most value for your effort. Aiming for some strength gain, metabolism increase and to improve general fitness.
It should take between 30-45 minutes to complete so won’t take up too much of your day. There are one or two exercises per muscle group so that you are training your whole body evenly.
What will you need?
First of all, find somewhere with a bit of space where you are able to move around without the worry of breaking or damaging anything. Try and pick a space where you are unlikely to get disturbed too if possible.
For the workout you will need a set of dumbbells. If you have sets of different weight or adjustable ones, great, if not just use what you have. If don’t have any dumbbells at all, you can use something similar like bottles of water or cans of beans. Just make sure that whatever you use, you can hold it comfortably for up to half an hour.
Water is good to stay hydrated and you might want a towel and / or a mat for lying on. I always listen to music when I work out as it provides that extra motivation. So pick your favourite high-energy playlist.
The Workout
We are going to complete 3 sets each of 9 exercises, one after the other with a small break in between. Initially, we will complete 12 reps on each set. Once 12 becomes too easy increase the weight used or the number of reps.
For a different challenge or for variety, you can also complete all 9 exercises in a circuit style only stopping for a break once all 9 have been completed. 3 rounds will be done fairly quickly this way – add extra rounds to progress & challenge yourself further.
Aim to complete this workout a minimum of 3 times per week.
*Rep – a particular move taken from start to finish. For example a rep of a squat would be crouching down so that your thighs are parallel to the floor & then returning back to the starting standing position. That is 1 rep.
*Set – a number of reps performed back-to-back before having a break or moving on to something else.
The Exercises
Lunges
- In your starting position, hold two dumbbells and keep your arms by your sides.
- Take a step forward (slightly larger than a normal step) and as you land, drop your body down so that you create two right angles at your knees. Inhale as you do so whilst maintaining a straight torso.
- As you exhale, use mainly the heel of your front foot and push off the floor towards the starting position again.
- Alternate legs as you go and repeat for the desired number of repetitions.
Squats
- In your starting position, hold two dumbbells and keep your arms by your sides.
- Throughout the movement you should keep your head up and maintain a straight back.
- Descend slowly by bending your knees until your thighs are parallel with the floor.
- Once you reach the bottom of the movement, pause for a second before pushing your torso back into the starting position through your heels.
- As you descend inhale and as you push up, exhale.
- Repeat for the desired number of repetitions.
Glute Bridges
- Lie on the floor holding one of the dumbbells above your hips.
- Bend your knees so that the are at a 90 degree angle with your heels firmly planted on the floor. This will be your starting position.
- To initiate the movement, exhale, apply pressure into the floor through your upper back/shoulders and drive your hips towards the ceiling. To do so, squeeze your glutes and direct force through your heels.
- After a brief pause, inhale and return back along the same path into the starting position.
- Repeat for the desired number of repetitions.
Chest Presses
- Hold a dumbbell in each hand whilst laying on your back, on the floor. Bend your elbows at a 90 degree angle and bring them out to your sides. Your forearms should be vertical from the floor. Your palms should be facing your lower body. This will be your starting position.
- Initiate the movement by exhaling and pressing the dumbbells towards the ceiling until your elbow joint is nearly at full extension.
- After a brief pause, inhale and slowly return the dumbbells along the same path, back into their starting position.
- Repeat for the desired number of repetitions.
Bent Over Rows
- Hold two dumbbells with your palms facing your body. Adopt a shoulder width stance whilst leaning forward from your hips. Maintain a straight back as you do so and make sure to bend your knees slightly as you lean. This is your starting position.
- Whilst maintaining your torso position, pull your elbows upward and back, keeping them close to your body. Pause for a second at the top of the move before returning the dumbbells along the same path to the starting position.
- Exhale as you pull the dumbbells up and inhale as you return them to the starting position.
- Keep your shoulder blades together throughout the move.
- Repeat for the desired number of repetitions.
Shoulder Presses
- Hold a dumbbell in each hand and adopt a shoulder width stance. Hold the dumbbells out to the side of your head creating a 90 degree angle at the elbow. This will be your starting position.
- Without leaning backward, press the dumbbells above your head so that you arms are almost fully extended. Make sure your palms are facing forward throughout the move.
- Slowly and in a controlled fashion, return the dumbbells to the starting position.
- Exhale as you press upwards and inhale on the downward motion.
- Repeat for the desired number of repetitions.
Biceps Curls
- Hold a dumbbell in each hand, in a standing position, with your arms at full length, palms facing your body. This will be your starting position.
- Whilst exhaling, contract your biceps and bring the dumbbells up to shoulder height whilst twisting the weight so that your palms face your shoulders.
- Inhale as you lower the dumbbells toward the starting position.
- Repeat for the desired number of repetitions.
Triceps Extensions
- Hold a dumbbell in each hand and adopt a standing shoulder width stance. Raise your arms up over your head with your elbows bent and the dumbbells behind your head. This is your starting position.
- Press the dumbbells directly above your head with your palms facing each other.
- Your elbows should remain as close together as possible throughout the movement.
- Slowly lower the dumbbells back to your starting position.
- Exhale as you press the dumbbells up over head and inhale as you reverse the movement and lower the weights.
- Repeat for the desired number of repetitions.
Russian Twists
- Holding one of the dumbbells and lying on the floor, lift your shoulders and feet off the floor so that you are in a V-sit position. You should be at the top of a crunch position. Keeping constant tension on your abs. This is your starting position.
- Twist your shoulders right round to one side, pause for a moment and then twist right round to the opposite side.
- Repeat for the desired number of repetitions.
I hope you enjoy this workout and that it gets you great results working out from home!
Don’t forget to also increase you daily activity with activities such as walking, jogging, cycling etc. Check out my blog post titled ’25 ways to increase your steps’ for ideas on ways to get that step count up.
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Very interesting