Last updated on August 4th, 2021 at 12:33 pm
This total body home workout is perfect for working the entire body.
Use hand weights which are also called dumbbells.
All you need are a few sets of dumbbells and these basic exercises.
It can be a great way to workout at home using hand weights or at the gym.
It includes all the classic exercises and can be done in a short period of time.
Select Your Hand Weights :
See your doctor before trying this workout if you have any injuries, illnesses or other conditions.
If you have not previously done weight training.
So you will need to select a set of dumbbells that will meet your needs at the beginner level.
Start with no weight or light weights and do 1 set of 14-16 reps of each exercise.
If you are intermediate then do 2-3 sets of 8-12 reps with enough weight.
Warm-up with 5 minutes of light cardio or warm-up versions of each exercise.
Chest Press :
Your total body workout begins with the chest press when you prefer to workout at home using hand weights.
Lie on a bench or step and hold dumbbells up over your chest.
Bend the elbows and lower the weights until your elbows are at about 90-degree angles.
They should look like goal posts at the bottom of the movement.
Press the weights back up and repeat.
Lower and repeat for 1-3 sets of 8-16.
Arm Row :
You’ve worked your chest, now it’s onto the next big upper body muscle group, the back.
Place the left foot on a step or platform and rest the left hand or forearm on the upper thigh.
Hold a weight in the right hand, tip forward keeping the back flat and the abs in, and hang the weight down towards the floor.
Bend the elbow and pull it up in a rowing motion until it is level with the torso or just above it.
At the top of the movement, squeeze the back.
Lower and repeat for all reps before switching sides.
Lower and repeat for 1-3 sets of 8-16.
Straight Arm Pullover :
Lie on the top end of your bench.
Your feet should be firmly and flatly placed on the ground
Hold a one-hand weight with both your hands so that your arms are extended above your head.
You should try to keep your arms as extended as possible.
Raise the hand weight straight up into the air.
The top of one end of the hand weight should be facing the ceiling.
Hold the weight in place for a moment.
Slowly release your arms back down to their position above your head.
Repeat.
Do Deadlifts :
Deadlifts are one of the most challenging exercises to learn to do correctly.
Stand straight with the knees slightly bent.
Lower the dumbbells until they hang over the top of your feet by bending at the waist. Keep your back straight, and do not move your legs.
You should feel a stretch in your hamstrings.
Raise yourself back up slowly to starting position.
Repeat.
Shoulder Work :
If you want strong, firm shoulders, overhead presses should be your first choice.
They target both the mid and front deltoid, making it a great overall move.
Stand with feet about hip distance apart, holding weights at ear level with the elbows bent (like goal posts).
Press the weights up and overhead while keeping the abs braced and avoiding arching the back.
Lower and repeat for 1-3 sets of 8-16 reps.
Kickback :
Stand with your back straight, and hinge forward from the hip.
Start with arms hanging down, with your elbows to your ribs.
This is the start position.
Lift from the forearm only, so that the arm straightens parallel with the torso.
The palm should turn up as it approaches the hip.
As the elbow bends, lower the forearm.
Repeat for the desired number of sets and repetitions.
Squats :
Squats are probably one of the most important exercises in any strength routine, especially a total body workout at home using hand weights.
Hold weights in each hand and stand with feet about hip distance apart.
Bend the knees and lower into a squat, knees behind the toes and squatting as low as you can.
Push back to start and repeat for 1-3 sets of 8-16 reps.
Lunges :
This exercise will work out your quadriceps in the front of your thighs.
These are like normal lunges, only you are holding dumbbells.
Hold a dumbbell by your side in each hand.
Take a wide step forward with your right leg and lower your body.
Keep your left leg still and your back straight.
Push your heel down as you raise yourself back to starting position.
Do the desired amount of repetitions before switching to your left leg.
Make sure you do the same number of repetitions for both your right and left leg.
Conclusion :
In this post, I have shared tips to workout at home using hand weights.
Those tips are insanely actionable and super-easy to get started with.
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hand weight FIC: Pixabay
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