Dumbbell Training at Home

As 2020 arrived, no one could have foreseen what it brought with itself.

The emergence of a novel coronavirus and the subsequent declaration of a pandemic has left the world in a state of frenzy.

As we stay indoors as a precaution against the virus, most of us feel bored. What do we do when life feels monotonous and we feel bored?

Netflix and food.

Unfortunately, while we binge-watched many shows during the lockdown, our health and fitness have suffered a hit. From gaining weight due to inactivity to sitting in the same posture day in and day out and thus feeling a tightening of muscles – our fitness levels are certainly not the same anymore.

We understand that gyms are not open and perhaps not safe to visit in such circumstances. Therefore, it is time to up our fitness game by turning our home into a makeshift gym.

How do we do this?

Get a pair of dumbbells, and you are good to go with dumbbell training at home.

Since you are beginning training, it is best to go for moderate weights for a good warm-up and to not overburden your body. Thus, a pair of 5-pound dumbbells work great in this regard.

Here are the top 5 at-home exercises you can practice with your dumbbells:

#1. Lunges

i. Stand straight and upright.

ii. Hold the dumbbells, one in each hand, and place your hands by your side with the palms facing one another.

iii. Step forward with your right foot and bend your right knee so it forms a 90° with the floor.

iv. Next, lower your left leg so that the knee almost touches the ground – remaining slightly above it.

v. Hold the position and step back.

vi. Repeat the same with the left leg. This shall complete one rep of the exercise. You can go for multiple reps or a set.

#2. Squats

i. Hold the 5 lbs. dumbbell – one in each hand.

ii. Bend your elbows so that the dumbbells are aligned with each shoulder.

iii. Stand with your feet apart.

iv. Next, bend downwards as if you were about to sit.

v. As your hip becomes parallel with the floor – hold the position.

vi. Revert to standing position, and repeat.

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#3. Bent Over Row

i. Stand upright with your feet apart – preferably up to the hip distance.

ii. Grab your dumbbells, one in each hand.

iii. Next, hinge forward at your waist so that your torso (shoulders until hips) are bent and at a slight diagonal.

iv. Place your hands straight by your side with the dumbbells.

v. Pull the weights towards your chest with the elbows going beyond the shoulder blades.

Continue performing the bent-over row about 10 times before switching to another exercise.

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#4. Military Press

i. Begin by standing straight and placing your feet shoulder-width apart.

ii. Pick up your dumbbells, one in each hand, and bring them up to shoulder height. Let the dumbbells face themselves.

iii. Next, extend both arms straight upwards and hold your position for a few seconds.

iv. Bring them down until shoulder height, and repeat.

#5. Leg Raise

i. Begin by lying flat on your back with your arms straight by your side and a dumbbell in each hand.

ii. Slowly begin to raise your arms, without tilting the elbow in any way. Let the dumbbells meet directly above the chest.

iii. While you do this, lift both legs too until the knees are at 90° with the floor.

iv. Hold the position and revert to the original (laying flat) position.

v. Repeat.

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Please contact Alberto Gonzalez for your free wellness assessment at 786-370-0318.

Happy exercising!