A gym membership is not required for a strong daily workout routine. While the companionship and competitive qualities of a big box or boutique gym are enticing, you can easily put on muscle and develop a leaner, more defined body at home. While bodyweight exercises are important, adding some dumbbell workout at-home workouts to the mix might help you reach your fitness goals.
Stand tall while holding a dumbbell in each hand. With your right leg, take a big stride forward, landing with a bent right knee. Lower yourself to the floor until your right leg makes a right angle with your toes above your knees and your left knee is hovering over the ground. Return to standing by pushing off your right foot. Rep on the left side for a total of one rep. 2 sets of 10 repetitions
Lie on your back with your legs and elbows bent, a dumbbell in each hand, and your hands at your chest. Raise the dumbbells until your arms are straight and the weights are over your head. Bend your elbows and then release them. 3 sets of 8 repetitions.
Stand with your feet hip-width apart and a dumbbell in each hand, palms facing front and arms straight by your sides. Bend arms and curl forearms in front of you, keeping elbows at your sides, until weights hit your chest. Release. 3 sets of 10 repetitions
Standing with your feet shoulder-width apart and a dumbbell in each hand is how to do it. Bend elbows and bring weights to your chest while keeping your knees supple, then straighten elbows and push weights aloft until your arms are straight and palms facing front. This is where you’ll begin. Lower the weights to shoulder height by bending the elbows out to the sides. Raise the weights to the sky by straightening your arms. 3 sets of 8 repetitions
Lie down on the floor or on a bench on your back. Dumbbells should be lifted exactly over your chest, arms straight and palms facing each other. Inhale deeply and spread your arms wide to the sides. As you pull the weights back up over your chest, exhale and compress your chest muscles. 3 sets of 8 repetitions
Standing with a dumbbell in each hand and your feet hip-width apart, tilt forward at the waist until your chest is parallel to the floor. Lower the dumbbells to the floor below you while keeping your arms straight. Raise dumbbells out to the sides while keeping your back flat.
Interlace your fingers around both dumbbells so that both hands are holding them together. Stand shoulder-width apart with your feet shoulder-width apart. Swing your arms to the right side while you rotate your body to the right. Shift the weight to the left side of your body, rotating your body and hoisting the dumbbells over your left shoulder, arms straight. Return to the right and drop the dumbbells to your right hip. Switch sides and do 10 corkscrews to the left, then 10 twists to the right.
Stand with your feet shoulder-width apart and your toes turned out slightly. Bend knees and elbows as if you’re ready to sit down into a low chair, holding a dumbbell in each hand. When your thighs are parallel to the ground and your knees are over your toes, come to a complete stop. Return to a standing position. Two sets of 10 repetitions