1. Goblet Squats:
Hold a single dumbbell or kettlebell close to your chest with both hands.
Stand with your feet shoulder-width apart.
Lower yourself into a squat position, keeping your back straight and chest up.
Push through your heels to stand back up.
Repeat for a set of repetitions.
2. Dumbbell Lunges:
Hold a dumbbell in each hand at your sides.
Take a step forward with one leg and lower your body into a lunge position.
Push back up to the starting position and repeat on the other leg.
Continue alternating legs for a set of reps.
You can buy light weighted dumbells here.
3. Bent-Over Dumbbell Rows:
Hold a dumbbell in each hand and hinge at your hips, keeping your back flat and core engaged.
Let the weights hang down in front of you with your arms straight.
Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
Lower the weights back down and repeat for a set of repetitions.
4. Dumbbell Shoulder Press:
Hold a dumbbell in each hand at shoulder level, with your palms facing forward.
Press the weights overhead until your arms are fully extended.
Lower the weights back down to shoulder level and repeat for a set of repetitions
5. Dumbbell Bicep Curls:
Hold a dumbbell in each hand with your arms fully extended and palms facing forward.
Curl the weights up towards your shoulders, keeping your elbows close to your sides.
Lower the weights back down and repeat for a set of repetitions.
Remember to start with a weight that challenges you but allows you to maintain proper form. Gradually increase the weight as you get stronger. Perform each exercise for 3-4 sets of 8-12 repetitions, resting between sets as needed. Always warm up before starting the workouts and cool down afterward. If you're new to exercising or have any medical concerns, consult with a fitness professional or healthcare provider before beginning any workout routine.
For all exercises you can use dumbbells. To buy dumbbells on Amazon click here.
See the bellow.
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