Fancy Giving It A Go?
Fancy Giving It A Go?
When buying you’re first dumbbells, don’t feel you need to go too expensive, you can get them from most sports shops (and even some supermarkets!) for around £10.
Buying sets of three different weights is a good idea when your first figuring out your strength. Find one that ranges from between 8 to 12kgs.
Here is a simple 25 minute beginners program to try out next time you workout…
1) Warm up
Start by doing 5 to 10 minutes of cycling, jump roping,
jumping on the treadmill, whatever you choose!
2) Squats
Position your feet about hip-distance apart with your toes turned out slightly. Lower down until your hips are just above your knees with your tailbone extended back. Press back up, squeezing your glutes. Do two sets of eight to 12 repetitions.
3) Rows
Stand holding an 8 to 12-pound dumbbell in each hand.
Start with your feet hip-distance apart and knees bent. Lean forward from your hips keeping a flat back. Pull your shoulders back as you lift the weights up to chest height. Do two sets of eight to 12 repetitions.
4)Push-ups
Place your hands about shoulder-width apart on the floor. Drop your tailbone and keep your back flat. Bending your elbows back behind you, lead with your chest and lower down as far as you can. Do two sets of eight to 12 repetitions.
5) Biceps curls
Stand holding a 5 to 8-pound dumbbell in both hands, palms facing out. Roll your shoulders back and extend your arms 6 to 8 inches in front of you. Curl the dumbbells to your shoulders contracting your biceps. Fully extend your arms to straight. Do two sets of 10 to 15 repetitions.
6) Triceps extensions
Holding the same weights as with the biceps curls, lean forward from your hips with bent knees. Extend your arms straight behind you in one straight line, palms facing in. Bend from your elbows, keeping your upper arms still. Extend to straight, squeezing your triceps. Do two sets of 10 to 15 repetitions.
7) Plank
Start on your forearms and with your toes facing the floor. Lower your hips until your body is in one straight line. Breath your abs back by pulling your navel in. Hold for one minute.
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