Yesterday I talked about the best dumbbells for a home gym and in today’s post I’ll showcase how you can use these weights to simply and effectively strengthen your entire body from head to toe with a minimal investment of time.
Equipment:
A pair of adjustable weights
A pair of fitness sliders (or furniture sliders)
Exercises:
Sliding Lunges (strengthen your quads, hamstrings and hips)
Floor Press (strengthen your triceps, shoulders and chest)
Weighted Rows (strengthen your biceps, rear shoulderers and upper back muscles)
Pike Ups (strengthen your core muscles)
(If you don’t have any fitness sliders you can substitute regular reverse lunges for sliding lunges and plank holds for pike ups.)
Instructions:
Perform each exercise slowly to a high degree of effort before moving onto the next exercise. Rest for as long as you need to between each movement. Once you have completed all four exercises take a slightly longer rest before repeating the whole sequence a second time through. Record your combined scores for each exercise and next time out see if you can add to these totals. Simple and effective!
Sliding Lunge Performance Tips:
Start in the standing position, with one foot gently placed on a fitness slider
Begin the movement by smoothly sliding this foot backwards
Simultaneously drop your body vertically down into the bottom of a lunge position
Your front heel should remain grounded throughout and your shin vertical
Your center of gravity should drop straight down, not shift backwards
Drive back up to the standing position using your front leg to provide the force
Keep your knees tracking in-line with your feet for the duration of the exercise
Floor Press Performance Tips:
Lie down with your back flat on the floor gripping hold of a dumbbell in each hand
Gradually apply force and smoothly press the weights vertically off your chest
To keep tension on the working muscles don’t pause at the top of the movement
Instead pass straight through as you smoothly turnaround and begin the descent
Slowly lower the weights back down towards your body
As soon as your elbows tap the ground smoothly turnaround and begin the next rep
Weighted Row Performance Tips:
Adopt a wide stance and hinge forward from your hips keeping a straight back
Support your body with one arm placed on a stable and elevated surface
For example a table or chair
Grip a weight in your working hand (the weight should not be touching the floor)
Smoothly lift the weight vertically upwards
Pull your elbow back past your torso
Pause in the top position
Slowly release the weight down and repeat
Don’t allow your spine to twist or hunch at any point throughout the exercise
Pike Up Performance Tips:
Place some sliders underneath your feet and adopt a push up position
Keeping your legs straight pike your hips up into the air
Your feet should move towards your hands (without your legs bending)
Go as far as your strength and flexibility will allow
Slowly and under control lengthen your body back to the starting position
PS - For lots more dumbbell exercises you can do at home to build a fitter and stronger body check out my complete GTS Workout Program by clicking on the button below.