UC
GUIDE: DUMBBELLS @ HOME WORKOUT
An intense , fat-burning workout that requires dumbbells!
INTRO
DUMBBELLS @ HOME is a simple but effective workout that not only targets all areas of the body but is designed to get your heart rate up, which leads to the fat burning process. Expect to be sweating by the end of this workout! What's even better is that you can do this workout from the comfort of your own home as it uses minimal space. The only requirement is that you own a set of dumbbells.
Before we start we advise that if you have a medical condition or are pregnant then you should consult your doctor before performing this workout. Also, the UNICISE staff are not professionally trained fitness consultants: you will not find a guide on how to perform each exercise here. However, there will be a link next to each exercise which will direct you to a professional fitness website showing you how to perform them correctly. Never sacrifice your form otherwise you will get injured. We cannot stress that enough.
THE EXERCISES
Alright, lets get started. There are ten exercises:
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Overhead Dumbbell Press - working your shoulders (How to)
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Dumbbell Sit-up - working your core (How to)
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Dumbbell Squat - working your legs (How to)
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Bent Over Row - working your back (How to)
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Front Dumbbell Raise - working your shoulders (How to)
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Bicep Curl - working your biceps (How to)
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Dumbbell Fly - working your chest (How to)
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Ab Roll - working your core (How to)
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Dumbbell Press Up - working your chest ad triceps (How to)
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Dumbbell Lunges - working your legs (How to)
THE WORKOUT
You perform the exercises in the order above and without a break (although if you begin to feel exhausted throughout then we advise that you stop the workout and drink plenty of water!). Because of the amount of exercises in this workout, you should use a weight that you feel comfortable with and one that you can continue to perform the exercises well with. You may find that you will need to use a weight far lower than you're normally use to but don't worry, this workout gets vert intense!
WARM UP: Running on the spot, high knees, stretching. Do whatever you need to do to get warm!
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SET 1:
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​10 x Overhead Dumbbell Press
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10 x Dumbbell Sit-up
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10 x Dumbbell Squat
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10 x Bent Over Row
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10 x Front Dumbbell Raise
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10 x Bicep Curl
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10 x Dumbbell Fly
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10 x Ab Roll
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10 x Dumbbell Press Up
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10 x Dumbbell Lunges
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After all 10 exercises are complete have a 1 - 2 minute rest then do all 10 again. In the extreme version of this workout you are meant to do this 10 times, bringing the total amount of reps up to 1000. However, if you begin to feel exhausted don't force yourself to complete this workout. If you can only manage 2, 5, 7 or however many sets, then only do that! Then try to beat it next time.
COOL DOWN: Whole body stretch.
TIPS
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You may need to experiment with the amount of weight on the dumbbells. A common mistake people make when doing this workout is that they choose a weight that is too heavy. For the first set or two this workout will feel easy with a low weight, but after a few sets it gets very hard and intense! So start with a low weight and if after five sets you are not feeling anything then move it up.
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Drink plenty of water throughout and after exercising.
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Feel free to replace any of the exercises with your own, however, ensure that there is at least one exercise for each part of your body.
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For exercises that you use one side of your body - such as lunges - do 5 on each side to make up 10.