If you’re stuck at home during the COVID-19 pandemic, then try these four at-home dumbbell exercises to stay fit and healthy.
Stuck at home due to the COVID-19 pandemic? Don’t worry; you can still workout in your living room. You don’t need any expensive gym equipment either. This article shares four of the best at-home dumbbell exercises to work every muscle in your body.
So, if gyms are closed and people are asked to observe social distancing due to the coronavirus epidemic, your fitness routine doesn’t have to stop. Ideally, dumbbells are incredible fitness ‘equipment’ that are versatile. You can work every muscle in your body from your legs to your arms, and chest to your back.
Dumbbells can help to take your fitness routine to the next level no matter whether you want to lose weight, build muscles, improve heart health, etc. You can get a pair of dumbbells on Amazon or just use any weights accessible at home at the moment because these equipment alternatives are currently hard to find as everyone has taken their workout routines at home.
Note that dumbbells may be heavier or lighter depending on the equipment you have been using. So, pay attention to your body so that you know when to rest and when to continue working out. If you have your pair of dumbbells ready, let’s
take a look at some of the best living room workouts to inspire your home dumbbell routine.
This is one of the best at-home dumbbell workouts to work your chest and back. You are going to do two different dumbbell press-ups which include wide dumbbell press-ups, and narrow dumbbell press-ups.
To do the wide dumbbell workout: Get into position as you normally do with press-ups making sure your feet are together and hold two dumbbells, one on each hand so that the dumbbells are supporting you on the floor/ground. Keep your hands apart as well.
Make sure your body is straight from head to your heels. While still in that position, curve your elbows so that your chest is lowered then press back up hard. Repeat the sequence 4 times if you’re a beginner. If you’re a pro, then go for up to 10 sets without resting.
Keeping your hands wide apart holding dumbbells on each hand ensures your triceps and shoulders aren’t engaged which involves your chest lifting and lowering your torso.
To do the narrow dumbbell press-up: While still in the position of press-ups, keep your feet together and your hands close together with each one holding a dumbbell. Making sure your body is straight from head to heels, curve your elbows so that your chest is lowered then press back up hard.
Repeat this as you have done with the narrow dumbbell press-up but in this case, you take a rest of 60 seconds while still in the press-up position. Ideally, this at-home dumbbell workout helps to work your triceps muscles while reducing the involvement of your chest and shoulders.
Dumbbell Floor press
Floor press is also another powerful at-home dumbbell exercise to work your chest and back.
To do floor press dumbbell exercise:Lie flat on the floor looking upwards with two dumbbells, one on each hand, making sure your arms are straight and above your chest. Lower the dumbbells in the direction of your chest then press them back up hard then repeat this 4 or 10 times without resting.
Try to do it with your arms wide apart, while still holding the weights then lower the dumbbells towards the floor and push them back up hard in the same sequence.
Ideally, when you lie flat on the floor you increase your stability which helps you to lower and press back up the weight forcefully. This exercise works your chest. You can also try the dumbbell bench press which is pretty similar to the floor press.
Squat is a powerful dumbbell workout that works your legs and abs.
To do this exercise:Stand straight while holding two dumbbells, one on each hand. While standing straight, squat down as low as you can, then push back up until you stand straight again. Repeat the series 4 to 10 times without resting.
This dumbbell workout helps to build huge and stronger legs and can also help to shed belly fat as well.
Dumbbell lunge works almost the same as squat but this one is a bit different.
To do dumbbell lunge:Stand straight with your chest up, bracing your core, with two dumbbells on each hand, then lunge forward until your knees are bent 90 degrees. While still in that position, push back your front foot to the start. Repeat the sequence at least 4 times with one leg without testing then switch to the other leg repeatedly.
This dumbbell workout helps to work your hips, abs, back, and legs which ultimately help to improve stability and mobility.
So there you have it. As you can see, with the best at-home dumbbell exercises, you can work the entire body. You don’t need any gym equipment. You just need a pair of dumbbells and your bodyweight. If you like this plan, then give it a shot. There are plenty of home routines like this to choose from. For example, have a look at this home workout routine for women.