Ok. So the gyms are closed and you are limited on what you can do outside your own home. Now what?
Well. Like many of you already are, you can workout in the comfort of your own home without having to use a lot of equipment. The workout below comprises of using just 2 dumbbells.
Before the actual workout. Take 5 minutes to warm up (this is just as important as the workout itself). Run through a series of stretches that will warm the muscles, tendons and ligaments all up. Ready to take the work load you are just about to put on it.
Once ready. You should aim for 12 – 15 slow reps (3-1-3 tempo) with the exception of the swing. Complete EVERY exercise once before moving straight on to the next. Once you have finished all 5 exercises. Take a 1-3 minute break before starting from the beginning again.
Muscles worked: glutes, quads, hamstrings, core
Holding the dumbbells close together, hinge your hips backwards, then snap them forwards.
Allow the weights to swing up to about shoulder level and then fall back down into the next swing.
Keep your posture in check throughout the move and make sure you’re not lifting the weights with your arms. All the momentum should come from your hips.
Thrusters or Squat Press
Muscles worked: quads, hamstrings, glutes, delts, traps, triceps
Hold a pair of dumbbells on your shoulders, with your hands in a neutral position.
Do a deep squat, keeping your back in good alignment.
Drive up through your heels and punch the weights straight up in the air.
Drop down into the next squat and repeat the process.
Floor Chest Presses
Muscles worked: Chest, belts, Triceps
Lie back on the floor holding a dumbbell in each hand just to the sides of your shoulders. Your palms should be facing towards your feet in the starting position.
Press the weights above your chest by extending your elbows until your arms are straight, then bring the weights back down slowly.
Don’t touch them at the top, though, because that will take some of the tension off your muscles.
Stiff Leg Deadlift
Muscles worked: glutes, hamstrings, traps, rhomboids, lats
Stand tall with soft knees, shoulders back and a pair of dumbbells at your side.
Press your hips back, keep your chest up and slowly lower the dumbbells towards the ground (think of trying to touch your toes).
Once the dumbbells are midway down your shin, pause, squeeze your glutes and return to the starting position.
Muscles worked: core, lats, rhomboids, posterior delts, biceps
Holding the weights in front of you, bend your knees, press your hips back, keep your chest up and your shoulders down. This is your starting position.
Row the weights up to your side, turning your hands as you go and keeping your elbows tucking in.
Pause at the top, then return to the start.