Instructions :
Level : Beginner
Equipments : A pair of Dumbbell
This training is designed for those who don't know where to start their dumbbell workout. With just a pair of dumbbells, you can immediately start your fitness journey at home. The difficulty of this training is perfect for beginners. It can help you gradually adapt to dumbbells and gain a better body shape.
Knee To Elbow Crunches
Duration : 30sec
Stand with your feet shoulder width apart and your hands behind your ears. Raise your right knee, and use your left elbow to touch your right knee. Change sides and repeat.
Dumbbell squats
Repeat : 10
Hold a dumbbell in each hand at your sides. Stand with your feet shoulder width apart, then lower your body until your thighs are parallel with the floor. Your knees should be extended in the same direction as your toes. Return to the start position and do the next rep. This works the thighs, hips buttocks, quads, hamstrings and lower body.
Dumbbell Pullover
Repeat : 10
Lie on a bench with your head slightly hanging off the edge of the bench. Extend your arms over your chest and hold a dumbbell with your hands interlocked. Keep your elbows tight, lower the dumbbell backward as low as you can, then slowly return. Repeat the exercise.
Standing Dumbbell Curl
Repeat : 10
Stand with your feet shoulder width apart. Hold a dumbbell in each hand. Extend your arms and place them in front of your body with palms facing forward. Bend your arms and raise the dumbbells to your shoulders, then lower them. Repeat the exercise.
Dumbbell Torture Tucks
Repeat : 10
Lie on your back with your legs slightly lifted, hands holding a dumbbell and arms extending over your head. Lift your shoulders and knees at the same time. Slowly go back to the starting position and repeat the exercise.
Dumbbell Step - Up Onto Chair
Each Side : 6 | Repeat : 12
Hold a dumbbell in each hand at your sides. Stand in front of a chair. Then step up on the chair and step back down. The exercise works to strengthen the legs and buttocks.
Bent Over Row
Repeat : 10
Stand with your feet shoulder width apart. Lean forward, slightly bend your knees and sit your hips back. Hold a dumbbell in each hand. Bend your elbows, and pull them backward. Lower your hands, and repeat the exercise.
Military Press
Repeat : 10
Stand with your feet a little wider than your shoulders Hold a dumbbell in each hand. Raise and bend your arms at 90 degree angles to your sides, keep your upper arms parallel to the floor and palms facing forward. Slowly raise your hands over your head, then slowly bring them down. Repeat the exercise.
High Stepping
Duration : 30sec
Run in place while pulling your knees as high as possible with each step. Keep your upper body upright during this exercise.
Dumbbell Backward Lunge
Each Side : 6 | Repeat : 12
Stand with your feet shoulder width apart. Hold a dumbbell in each hand at your sides. Step back with your left leg and lower your body until your thigh is parallel to the floor. Return and switch to the other leg.
Dumbbell Swing
Repeat : 10
Stand with your feet a little wider than shoulder - width apart. Slightly bend your knees. Hold a dumbbell vertically with both hands. Then drive your hips forward and swing the dumbbell to your chest height . Repeat the exercise. Bend at your hips and lower your upper body until it's at a 45 - degree angle to the floor, and swing the dumbbell back between your knees.
Dumbbell Side Lateral Raise
Repeat : 10
Stand with your feet shoulder width apart. Hold a dumbbell in each hand at your sides. Raise your arms to the sides at shoulder height, then put them down. Repeat the exercise.
Dumbbell Triceps Extension
Repeat : 10
Stand with your feet shoulder width apart. Use your hands to grab a dumbbell by interlocking your thumbs, and raise the dumbbell overhead. Bring the dumbbell back down, and then raise it up. Repeat the exercise.
Incline Push - Ups
Repeat : 12
Start in the regular push - up position but with your hands elevated on a chair or bench. Then push your body up down using your arm strength. Remember to keep your body straight.
Standing Dumbbell Calf Raise
Repeat : 10
Hold a dumbbell in each hand at each side. Place the ball of your feet on a wooden board or something similar and make sure your heels touch the floor. Raise your heels up off the floor, pause at the top and then slowly lower them back to the starting position.
Plank
Duration : 20sec
Lie on the floor with your toes and forearms on the ground. Keep your body straight and hold this position as long as you can. This exercise strengthens the abdomen, back and shoulders.
Child'S Pose
Duration : 30sec
Start with your knees and hands on the floor. Put your hands a little forward, widen your knees and put your toes together. Take a breath, then exhale and sit back. Try to make your butt touch your heels. Relax your elbows, make your forehead touch the floor and try to lower your chest close to the floor. Hold this position. Keep your arms stretched forward as you sit back. Make sure there is enough space between your shoulders and ears during the exercise.
Lying Butterfly Stretch
Duration : 30sec
Lie on the floor with your feet together. Open your knees to the sides. Hold this position.