Having trouble staying motivated for working out from home? Here are 6 dumbbell exercises to kickstart your best working out from home routine.
Dumbbells are perfect for almost everything and can give you a good sweat. Just give a girl a pair of dumbbells, and she can get a full-body workout from home.
> Don't have dumbbells? Try our free Resistance Band Exercise Program – PT approved!
According to the American Council on Exercise (ACE), the benefits of dumbbells include the following:
- They activate several different muscles and stimulate muscle growth.
- They can help improve both muscle force and flexibility.
- They can promote coordination and stability for muscles and joints.
In this program, we'll give you a good body workout. The only thing you need to do is to dress in your BARA Sportswear, fill up a bottle of water and get ready to burn some calories! The program (included warmup) takes approximately 42–45 min. to finish, and when you’re done, just imagine the feeling!
Warm-up (10–12 min.)
- 8 inward hip rotations, 8 outward hip rotations (each side). Repeat 1 time on each side (approx 1 min.)
- 8 forward arm circles, 8 backward arm circles. Repeat 1 time on each side (approx 1 min.)
- 12 deep reverse lunge to knee raise (each side). with a 30 seconds break. Repeat 3 times (approx 4 min.)
- Do jumping jacks for 1 min. with a 30 seconds break. Repeat 3 times (approx 4 min.)
Feeling warm? Alright – let's start with the good stuff!
1. Floor press
Sets: 3
Reps: 12
Break: 1 min. between each set.
Approximate time: 5 min.
How to do floor press?
Lie flat on the floor, holding a dumbbell in each hand (start with a lightweight) above your chest with straight arms. Lower the weights towards your chest, then press them back up powerfully to return to the start. If you don't feel anything after the first set, change up the weights to something heavier – lying on the floor puts you in a very stable position, allowing you to push yourself.
2. Hammer bent-over row
Sets: 3
Reps: 12
Break: 1 min. between each set.
Approximate time: 5 min.
How to do Hammer bent-over row?
Hold a dumbbell in each hand with palms facing each other. Bend forward, hinging at the hips, then row the weights up to your sides, leading with your elbows. Lower the weights back to the start under control.
3. Biceps curl
Sets: 6 (3 each side)
Reps: 12
Break: 1 min. between each set.
Approximate time: 5 min.
How to do biceps curl?
Stand with dumbbells by your sides and palms facing forwards. Keeping your elbows tucked into your sides, curl the weights up, squeezing your biceps at the top. Lower them back to the start.
4. Squat
Sets: 3
Reps: 12
Break: 1 min. between each set.
Approximate time: 5 min.
How to do a squat?
Stand tall holding a dumbbell in each hand. Keeping your chest up and core braced, squat down as deep as you can. Push back up through your heels to return to the start position.
5.Crunch
Sets: 3
Reps: 12
Break: 1 min. between each set.
Approximate time: 5 min.
How to do a crunch?
Lie flat on the floor, holding a dumbbell across your chest. Engage your abs, then raise your torso off the floor. Squeeze your abs at the top, then lower yourself slowly and under control.
6. Halo
Sets: 6 (3 each side)
Reps: 12
Break: 1 min. between each set.
Approximate time: 5 min.
How to do halo?
Stand tall holding a dumbbell in both hands in front of your face. Raise it and move it around your head in a clockwise direction. Do all the reps, then repeat in an anti-clockwise direction.
That’s it! Good job! You’ve successfully done a full body workout with dumbbells. Want to do more workouts with us? > Take a look at this full resistance bands workout.
