Can’t get to the gym?

A set of dumbbells is all you need to get lean and strong.

Here are the Top 10 exercises you can use to hit every muscle group at home:

(Videos of each included)

1. Bent Over Rows **

1. Bent Over Rows

Muscles targeted:

⚬ Rhomboids ⚬ Lats ⚬Traps

Tips:

⚬ Pull back through elbows ⚬ Avoid excess momentum ⚬ Pull elbows towards hips (not straight up) ⚬ Squeeze each contraction (quality execution is key) **

2. Split Squats:

Muscles targeted:

⚬ Quads ⚬ Glutes ⚬ Hamstrings

Tips:

⚬ Stay facing forwards ⚬ Slow eccentric ⚬ Stop just before back knee hits the ground ⚬ Embrace for discomfort

*If you have knee issue move front foot further forward to avoid knee going past foot. **

3. Goblet Squats:

Muscles targeted:

⚬ Quads ⚬ Glutes

Tips:

⚬ Feet flat on floor ⚬ Drop hips down ⚬ Work toward femur hitting parallel with floor **

4. RDLs:

Muscles targeted:

⚬ Hamstrings ⚬ Spinal Erectors ⚬ Calves

(Entire posterior chain)

Tips:

⚬ Tilt at hips ⚬ Push hips back (closing car door with your butt holding grocery bags) ⚬ Do NOT round lower back ⚬ Once you feel stretch in hamstring return back up **

5. Floor Press:

Muscles targeted:

⚬ Chest ⚬ Delts ⚬Triceps

Tips:

⚬ Squeeze elbows towards each other at the top to engage the chest ⚬ Very slow and controlled movements ⚬ Stop at the bottom to avoid boucning the weight off the floor (quality is key) **

6. Push Up:

Muscles targeted:

⚬ Chest ⚬ Delts ⚬ Triceps

Tips:

⚬ Neutral Grip (shoulder width) ⚬ Slow eccentric (avoid momentum) ⚬ Lower until sternum touches the ground ⚬ Explode back to the top and repeat

(Start with knees if full reps are too much) **

7. Seated Shoulder Press

Muscles targeted:

⚬ Delts ⚬ Triceps

Tips:

⚬ Slowly Lower Weight ⚬ Go somewhere comfortable below elbows parallel to ground ⚬ Lift back up (dumbbells should not touch at the top) **

8. Lateral Raise:

Muscles targeted:

⚬ Delts ⚬ Traps

Tips:

⚬ Use a light weight ⚬ Rotate wrists forward as you lift so pinky finger is always the highest ⚬ Elbows should always stap about your wrist ⚬ Use a very slow and controlled movement (leave your ego behind) **

9. Tricep Over Head Extension

Muscles targeted:

⚬ Triceps

Tips:

⚬ Avoid flaring elbows too far ⚬ Try and keep elbows relatively still throughout the movement ⚬ Slowly lower weight behind head to feel a stretch in the tricep ⚬ Lift back up to full extension and squeeze. **

10. Bicep Curls

Muscles targeted:

⚬ Biceps

Tips:

⚬ Full range of motion ⚬ Try and keep elbows relatively still throughout the movement ⚬ Squeeze at the top and lower the weight slowly **

Not sure how to put these togethr?

Here are some simple workout options.

Bookmark this and give them a go. **

Well there you have it...

10 simple exercises you can do anywhere with nothing but a set of dumbbells.

This will help hit every key muscle group in your body.

Now.

Is this as good as a gym?

Absolutely not.

Is it far superior to doing nothing?

Absolutely.

I hope it helps. **

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