1. Goblet Squats:
- Hold a dumbbell close to your chest with both hands.
- Stand with your feet shoulder-width apart and perform squats.
2. Dumbbell Deadlifts:
- Hold a dumbbell in each hand with a neutral grip (palms facing your thighs).
- Keep your back straight and hinge at your hips, lowering the dumbbells towards the ground.
3. Dumbbell Bench Press:
- Lie on a bench with a dumbbell in each hand, palms facing away from you.
- Press the dumbbells up and together over your chest.
4. Dumbbell Rows:
- Bend at the waist, keeping your back straight, and hold a dumbbell in each hand.
- Pull the dumbbells up toward your hips, squeezing your shoulder blades together.
5. Dumbbell Lunges:
- Hold a dumbbell in each hand at your sides.
- Step forward into a lunge position, then return to the starting position.
6. Dumbbell Shoulder Press:
- Sit on a bench with back support or stand.
- Hold a dumbbell in each hand at shoulder height and press them overhead.
7. Dumbbell Bicep Curls:
- Hold a dumbbell in each hand, palms facing forward.
- Curl the dumbbells upward, contracting your biceps.
8. Dumbbell Tricep Extensions:
- Hold a dumbbell with both hands overhead.
- Bend your elbows to lower the dumbbell behind your head, then extend your arms to raise it back up.
9. Dumbbell Russian Twists:
- Sit on the ground with your knees bent and feet off the floor.
- Hold a dumbbell with both hands and rotate your torso from side to side.
10. Dumbbell Plank Rows: – Get into a plank position with a dumbbell in each hand. – Alternate rowing one dumbbell towards your hip while stabilizing with the other arm.
11. Dumbbell Step-Ups: – Hold a dumbbell in each hand at your sides. – Step onto a bench or sturdy platform, one foot at a time, and step down.
12. Dumbbell Glute Bridges: – Lie on your back with your knees bent and feet on the ground, holding a dumbbell on your hips. – Lift your hips up, squeezing your glutes at the top.
Remember to start with a weight that you can handle with proper form and gradually increase the weight as you progress. Also, include a proper warm-up and cool-down in your workout routine to prevent injuries and promote recovery. Always consult with a fitness professional or trainer if you’re unsure about your form or how to structure your full-body workout.
