When needing to workout from home for any reason, the reality is you can do a lot with Dumbbells, i keep some at home at all times and have my athletes and clients make sure they have some.
Before you start your workout, make sure you’re all warmed up and that your heart rate is also in the right zone: roughly 50-55% of your max heart rate. Max heart rate can be calculated by subtracting your age from 220. For a 25 year old, their max heart rate is 195, for reference.
Do this workout in a circuit so so one set of each of all of them, as opposed to doing one exercise for multiple sets at a time. This will leave more time for your muscles to recover from the sets and you will feel fatigued later.
Follow this sequence during this workout:
– Dumbbell single leg deadlift: 8 reps (alternate between sides in different sets)
– Dumbbell one arm row: 8 reps (alternate between sides in different sets)
– Dumbbell dumbbell curl: 8 reps (do 8 on each side in one set)
– Dumbbell side lateral raise: 8 reps
– Dumbbell bench press: 8 reps
Do four of the above sequence, keeping 30-60 seconds of rest between sets and 60-90 seconds after the each set of dumbbell bench press.
Important: if you are concerned or have any concerns about your workout, please consult a medical professional before you start exercising. Also, if you have difficulties with excess weight, you might want to lose weight first and then start working out with weights. Changing your diet is the best way to lose weight, whilst exercising can help you maintain weight loss and improve your cardiovasular system, too.
1. SINGLE LEG DEADLIFT
Muscles worked: hamstrings, thighs, glutes (bum muscle), core, lats, traps
We love the deadlift. It is called the king of lifts for a good reason, after all. Barbell deadlifts work almost all the muscles in your body and there is probably no better way to build overall strength than doing barbell deadlifts. Unfortunately, though, barbells are a bit fiddly to work out with at home, especially if you haven’t got a garage gym at your disposal.
Lucky for you, deadlifts can also be performed using either kettlebells, or in our case, dumbbells. Single leg deadlift also doubles up as core exercise, since you will need your core to be engaged as you balance your body.
To perform a single leg deadlift, stand with the dumbbell in one hand and the other hand placed on your waist. Bend forward, keeping your back straight, whilst also keeping your arm – the one holding the dumbbell – straight, lowering it to the ground as you bend forward. Simultaneously, raise your extended leg behind your on the other side of your body. Stop when your back is parallel to the ground, then lift your back up to the starting position.
Try performing single leg deadlifts slower, this way you extend the period of muscle activation, burning more calories. Lower the weight/lifting the leg for three second, hold the midway point for one second, then back up in three seconds.
2. ONE ARM DUMBBELL ROW
Muscles worked: lats, biceps, shoulders
Good for: toning the arm, building solid back muscles
The one-arm dumbbell row is perfect for a home workout, since it can be performed using very little space, yet it works one of the biggest muscles in your body, the lats. As well as working your back, the one arm dumbbell row also works the biceps and the shoulders, toning the upper body area quite nicely.
Performing the one-arm dumbbell row is not complicated: after you placed yourself in the starting position (see above on the left), all you need to do is to pull the dumbbell up vertically, then release it back down.
There are only two key details you need to keep in mind: pull the weight towards your belly and not your chest and also, don’t drop your shoulders too deep as you let the weight down. Your only need to move your arm, don’t twist your hip in order to drop the dumbbell lower.
3. STANDING DUMBBELL CURL
Muscles worked: Biceps, core
Good for: toning the arms, build big arms (working with bigger weights)!
Bicep curls are one of those few exercises that don’t need much introduction. The movement is a familiar one, too: hold the weight in your hand with your arm extended, then bend the arm from the elbow, lifting the weight up. Finally, let the weight down, following the same motion how you lifted it it up in the first place.
We applied a little change to transform this otherwise isolation exercise into a sort-of compound one: when you perform standing dumbbell curls, you need to engage your core to keep your body from swaying back and forth as you curl the dumbbell.
Another detail to keep in mind is to only bend your forearm only as you pull the dumbbell up and focus on flexing the biceps. Our body naturally tries to help out the main muscle group activated by the exercise by involving any other muscles that can help the main one, in order to avoid muscle fatigue. In the same time, we would like our main muscle to grow significantly, and the best way to do this is to focus on the primary muscle group as we perform the exercise.
4. DUMBBELL SIDE LATERAL RAISE
Muscles worked: shoulders (mainly the side, the biggest portion), traps, core
Good for: building shoulder definition
The standing dumbbell lateral raise looks easy. All you have to do is to raise your extended arms to the side, up until shoulder height, as you stand with your legs shoulder width apart. But, as in the case of plank, for example, side lateral raises are harder to perform correctly than how they look.
One term you might have already heard when it comes to gym workouts is ‘clean rep’. A clean rep is when you perform the exercise correctly, from beginning to end., using the correct muscle/muscle group. The other term you might have seen here and there is ‘half rep’. A half rep is when you don’t do the full range of motion during an exercise. Half repping is a common sight when people try to perform exercises with larger weights they can actually handle.
It is very easy to half rep side lateral raises, especially if you are working in higher rep-ranges. Try doing four sets of 12 reps of dumbbell side lateral raises and you can quickly gauge how strong your shoulders are.
It’s okay to bend your elbows slightly, though, what’s not okay is to raise your arms not all the way to shoulder height, even the last rep in the set. If you find yourself struggling by the end of the sets, it’s best to drop the amount of weight slightly.
5. DUMBBELL BENCH PRESS
Muscles worked: chest, triceps, shoulders, forearms, traps
Good for: building a strong chest and getting big arms
The bench press is not exclusive to barbells, on the contrary. Dumbbells are equally as good to work your chest and your triceps. In case you haven’t got a weight bench, you can do floor presses, when you lay down on the floor and do what you would otherwise do on a weight bench doing bench presses. Floor press puts less pressure on the shoulders, too.
When doing bench presses, try to keep your elbows tucked in slightly and move your arms in a similar fashion as you would if you were to perform a barbell bench press. The dumbbells should move up and down in a vertical motion, not in a semi-circle, bumping the dumbbells to each other on the top.
If you’re looking for some online coaching go check our our Partner site HERE