Warm-up (5-10 minutes): Dynamic Stretching: Arm circles, leg swings, torso twists, and high
knees.Light Cardio: Jumping jacks, mountain climbers, or jogging in place.
Workout (40-50 minutes)
Round 1:
Dumbbell Squats: 12-15 reps
Dumbbell Bench Press: 10-12 reps (modify on an incline if needed)
Dumbbell Rows: 10-12 reps per side
Dumbbell Lunges (alternating legs): 10-12 reps per leg
Rest: 1 minute
Round 2:
Dumbbell Deadlifts: 10-12 reps
Dumbbell Bicep Curls: 10-12 reps per side
Dumbbell Tricep Extensions: 10-12 reps per side
Dumbbell Shoulder Press: 10-12 reps per arm
Rest: 1 minute
Round 3:
Dumbbell Goblet Squats: 12-15 reps
Dumbbell Lateral Raises: 10-12 reps per side
Dumbbell Front Raises: 10-12 reps per side
Plank: Hold for 30-60 seconds
Rest: 1 minute
Repeat Rounds 1-3 for 2-3 sets.
Cool Down (5-10 minutes)
Static stretching: Hold each stretch for 30 seconds (e.g., hamstring stretch, quad stretch, shoulder stretch, chest stretch).
Tips:
Choose the Right Weight: Select dumbbells that challenge you but allow you to maintain good form.
Focus on Proper Form: Maintaining good form is crucial to avoid injury.
Listen to Your Body: Take breaks when needed and don’t push yourself beyond your limits.
Progression:
Increase the weight as you get stronger.
Try different variations of the exercises to challenge yourself.
This workout can be adapted for all fitness levels. Remember to consult with a healthcare professional before starting any new exercise program.
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