If you’ve got a set of dumbbells collecting dust at home the you’ve got the beginnings of your very own home gym!
You’ve also got everything you need for an awesome full-body workout.
This workout can also we done with adjustable dumbbells or resistance bands as well.
Some tips before we get into it though!
- Get clearance from your doctor
- Make sure you have enough room
- Stay hydrated
- Listen to your body
- Don’t forget to warm up and cool down
- If any movements cause pain, stop right away! (There’s no such thing as no pain, no gain)
Here we go!
Squats – Lower Body (Quads)
Standing Rows – Back
Romanian Deadlifts – Lower Body (Hamstrings + Glutes)
**It’s common to think of a deadlift as an up and down exercise. However, with RDLs, it can be helpful to think of it as a back and forth! Push your bum back and pull yourself forward into an upright position.
Only push back until you feel the stretch in your hamstrings. That’s your cue to return to the starting position.
Bench Press – Chest
**If you don’t have a bench at home, no worries! You can do this from the floor just as well.
Overhead Press – Shoulders
** With any overhead movement, make sure your ribs remain tucked at all times. Flaring your ribcage puts unnecessary pressure on your lower back and puts you at greater risk for injury.
Make sure your core is engaged and neck is relaxed.
Biceps Curl – Biceps
French Press – Triceps
Russian Twist – Core
** We’re demonstrating this exercise here with a medicine ball, but it works just as well with a dumbbell or adjustable dumbbell.
Sets + Reps
If you’ve never worked out before start slow. Generally working within 3-4 sets and 10-12 reps is a good place to start.
It doesn’t take a lot to get in a good workout, especially at home. A few good quality pieces is all it takes. Bands are a great choice because they’re versatile and easy to store. Adjustable dumbbells are space saving kings. And an adjustable bench, while taking up more room, will kick your workouts up a notch.
For more information on picking the perfect pieces for your hone gym, don’t hesitate to reach out! You can also ask us about our programming, virtual training and access to our exercise database.