Full body dumbbell work out - At home!

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Full body dumbbell work out - At home!

With a lot of businesses, schools and workplaces shutting down, and 'social distancing' becoming something more actual than just a Facebook meme, people are getting wary of going to mass gatherings and public places for work and recreation. 

Exercise and going to local gyms are also making people a bit nervy for hygiene reasons and all that shared space and equipment. There are certainly ways to remain healthy and safe while working out, but if you're still not too keen on sweating up a storm with a bunch of other people or are only leaving the house for 'emergencies' like toilet paper stockage, then maybe you should try an at home workout.  

Home workouts aren't just handy for during a crisis, they're great for busy people, parents and for saving money in general. For this full body workout, all you need is some dumbbells and a bit of flat space like your lounge room or garage floor. 

Stay home and execute a good workout, without having to run into anyone else! 

Full body dumbbell workout

  • Five rounds
  • Five exercises
  • Ten reps per exercise 

If you only have one pair of dumbbell weights, make sure to watch your form on exercises that would normally require a heavier weight. Go slow, with impeccable posture and really squeeze, so that you can properly feel those muscles working. 

1. Goblet Squat

Named after the way we hold the weight - in front of your chest with cupped hands - the Goblet Squat targets quads, calves and glutes. It also helps with grip strength because of how you hold the weight. 

Start by holding your dumbbell vertically by one end, hugging it against your chest. Now with your elbows pointing down, lower your body into a squat. Let your elbows brush past your knees as you lower down, your knees will push out a little - this is okay. Return to a standing position, making sure to use your legs, hips and lower back as a unit so that your upper body hardly moves. 

2. Shoulder Press

The shoulder press can be done sitting down or standing. If you're a bit of a beginner, sitting will offer you more support, but standing will engage your core more. Choose your preference based on fitness level. 

Hold your dumbbells by your shoulders with your palms facing forward and elbows out to the side, bent at a 90 degree angle. Without leaning back, extend through your elbows to lift the weights above your head. Bring the weights down slowly, returning to the starting position and repeat. 

3. Dumbbell Row

Stand with your feet shoulder width apart, holding a dumbbell in each hand. Bend your knees slightly, and keeping your back straight, bend over slightly at the waist. Let your dumbbells hang straight in front of you with your arms fully extended. Squeeze your back, bend your arms and pull the dumbbells up to your ribcage. Hold for about one second (with your back still contracted) then lower the dumbbells back into the starting position. 

4. Stiff Legged Dead Lift

This exercise targets the glutes, hamstrings, lower and upper back. Once again, usually this type of movement would require a heavier weight than the dumbbells you may have at home, so make sure to have great form, contract slowly and really squeeze.

Hold your dumbbells in front of you with an over hand grip, palms facing your body. Hinge forward at your hips, slightly bending the knees, lowering the dumbbells to the ground, making sure your back doesn't round or arch. Squeeze your core and lift weights back to the starting position. 

5. Standing Chest Press

Chest presses are usually done on a bench, but most people don't have a decent alternative to a bench at home and doing chest presses on the floor can be difficult and awkward. This standing chest press will target those pecs in a new way and uses only one dumbbell!

Stand with your feet shoulder width apart, holding a dumbbell between your palms with bent arms in front of your chest. Squeeze the dumbbell through your palms to activate your chest, then push the dumbbells away from you until your arms are fully extended before returning to starting position. 

As you work through your reps, make sure not to drop your arms, they need to stay in line with your chest when fully extended. 

 

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