fbpx

Blog

Try This Dumbbell Workout at Home When You’re Under Lockdown

04/28/2020
By Corey Lewis, CPT, CSCS

I think we can all agree that the current crisis has altered our usual routines beyond recognition. As much as we’re learning to adapt to the ever-changing situation, being restricted takes its toll on our bodies, both mentally and physically. Without access to the gym, many people struggle to continue their workout routines—particularly strength training, which can involve specialized equipment that isn’t readily available at home.

Luckily, home exercises such as kettlebell workouts are a reliable way of producing movements with high force and speed, quickly burning calories and fat. For those just starting to move their workouts to a home environment, bodyweight exercises are often a good place to begin, as no equipment is required.

However, one of the most useful pieces of equipment that can be easily adapted for use at home is the dumbbell. Completing a dumbbell workout at home is an ideal way to target specific areas of the body. Dumbbells can also be a foundational part of a high-intensity circuit. In this article, I cover some basic dumbbell exercises for the legs, arms, back, abs, and chest, as well as a HIIT workout—all suitable for your time in lockdown.

Dumbbells At Home

Of course, not everyone has a full set of dumbbells at home. While it’s still possible to buy equipment online for home delivery, it might be necessary to consider other options. Of course, the main consideration is ensuring you have the correct amount of weight—this is the key to perfecting your workout. However you can replicate dumbbell weights at home is going to give you the added resistance needed to boost your workout.

5 Cheap & Easy DIY Dumbbell Ideas – Joanna Soh Official

To simulate the weight you’d like to use in your dumbbell workout at home, you can place household objects in easy-to-hold bags or a backpack. The handles replace those of a dumbbell, and the bags themselves can be quickly packed and prepared for a workout at home. Additionally, there’s the bonus of not having to spend any money to get started.

To get the required weight, use unopened items that total your specific weight needs. Items such as laundry detergent, packets of rice, and canned goods are a good place to start. If your items have lost any of their contents, use a kitchen scale to weigh out what’s needed.

Guidance

For the purposes of this guide, the levels of difficulty are as follows:

  • Easy: 1–2 kg / 2-5 lbs
  • Medium: 3–4 kg / 5-10 lbs
  • Hard: 5+ kg / 10+ lbs

The term “dumbbell” refers to an actual dumbbell or an alternative as suggested above.

Dumbbell Workout For Legs

A woman doing a dumbbell workout at home.
Squat A Dumbbell Workout For Legs (Image Source: Unsplash)

Squat

  • Position your feet at shoulder width apart with your arms outstretched or in prayer position. Then bend your knees until they reach a 90-degree angle to the floor. 
  • Complete 30 reps x3 with a 1–2 minute break between each set.
  • When first attempting this exercise, use just your body weight. Then build your endurance to include the easy, medium, and hard dumbbell levels using a backpack to hold the weight.

Weighted Kneel Split Step

  • When standing with a dumbbell in each arm, lower one knee until it’s almost touching the floor before rising to standing position again. Repeat on the other knee.
  • Complete 10 reps x3 with a 1–2 minute break between each set.
  • Move through the easy, medium, and hard levels, depending on your ability.
  • For a bonus difficulty level, take one big lunge forward on one foot before lowering your opposite knee. Repeat with the other leg.

One-leg Raise

  • For this dumbbell workout at home, fill a backpack with your dumbbells and wear it on your back. Take a chair or low stool and place it in front of you. Then place one foot on the chair or stool and stand up onto it, bringing the other foot up to meet it. Step back down onto the floor. Repeat with the other leg.
  • To increase the difficulty, once you’re standing on top of the chair or stool, balance on one leg for a few seconds before stepping back off. Going further, once you’re standing on top of the chair or stool, on one leg, lower yourself down as low as you can go to the chair before bringing yourself back to standing position.
  • Complete 8 reps x3 with a 1–2 minute break between each set.
  • As well as increasing the difficulty, you can also move through the easy, medium, and hard levels of dumbbells, depending on your ability.

Dumbbell Workout For Arms

A man doing an arm dumbbell workout.
Dumbbell Lateral Raise Workout (Image Source: Shutterstock)

Seated Shoulder Press

  • When seated on a chair, stool, or bed, hold a dumbbell in each hand. Lift your hands to shoulder level and, keeping your arms straight, lift the dumbbells upward above your head. Bring them back to shoulder height and repeat.
  • Complete 10 reps x3 with a 1–2 minute break between each set.
  • Move through the easy, medium, and hard levels, depending on your ability.

Dumbbell Lateral Raise

  • In standing position, hold a dumbbell in each hand at your sides. Keeping your back and legs straight, lift your arms straight up from your sides to shoulder level. Move your arms slowly back to your sides and repeat.
  • Complete 10 reps x3 with a 1–2 minute break between each set.
  • Move through the easy, medium, and hard levels, depending on your ability.
  • For a bonus difficulty level, when your arms are at shoulder level, leave them outstretched for as long as possible before lowering them.

Dumbbell Front Raise

  • In standing position, hold a dumbbell in each hand with them rested against your thighs at the front of your body. Raise until horizontally aligned with your shoulders. Keep your arms as straight as possible with shoulders down; hold for several seconds. Then slowly lower the dumbbells. 
  • Complete 10 reps x3 with a 1–2 minute break between each set.
  • Move through the easy, medium, and hard levels, depending on your ability.

Dumbbell Workout For Back

A man doing a dumbbell workout for the back
Dumbbell Row A Workout For Back (Image Source: Shutterstock)

Dumbbell Row

  • You’ll need to use a chair or stool for this dumbbell workout at home.
  • Kneel on the chair or stool with a dumbbell on the ground at one side. Once in this position, lean down and, keeping your arm straight, bring the dumbbell up towards you until your arm is at a 90-degree angle and the dumbbell reaches your shoulder. Then lower the dumbbell to the ground and pull it upward again in a rowing motion. 
  • Complete 10 reps x3 on each side with a 1–2 minute break between each set.
  • Move through the easy, medium, and hard levels, depending on your ability.

Seated Sips

  • Sit on the very edge of a sofa, chair, or stool with your back straight and your hands on the edge next to you. With feet staying in the same position stretched out in front of you, dip yourself down off the seat and raise yourself back up. Let your arms take the weight as you dip yourself as low as you can. Once you’ve mastered this exercise using just bodyweight, increase the difficulty by placing a dumbbell in your lap when lowering yourself to the floor.
  • Complete 10 reps x3 with a 1–2 minute break between each set.
  • Move through the easy, medium, and hard levels, depending on your ability.

Push-Ups

  • Position yourself on the ground with your arms locked and your hands level with your shoulders. Your feet should be stretched out so your back is completely straight. Lower yourself to the ground using your arms, and then stretch upward again until your arms lock. Once you’ve mastered this exercise using just bodyweight, increase the difficulty by placing a dumbbell in a backpack and wearing it to complete the push-ups. 
  • Complete 10 reps x3 with a 1–2 minute break between each set.
  • Move through the easy, medium and hard levels depending on your ability.
  • For a bonus difficulty level in this dumbbell workout at home, raise your feet up onto a chair, stool, or sofa to complete push-ups. To increase the difficulty further, place your hands into a diamond shape with your fingertips and thumbs touching, and bring them to the middle just below the chest.

Dumbbell Workout For Abs

Two men doing weighted twist for the abs.
Weighted Twist For Abs (Image Source: Shutterstock)

Dumbbell Twist Crunch

  • While laying on your back, curl your back and feet up toward each other so they’re off the ground and you’re balancing on your lower back. Keeping your feet off the floor, take one of your dumbbells and pass it from side to side, twisting your body to the left then to the right.
  • Complete 8 reps x3 with a 1–2 minute break between each set.
  • Move through the easy, medium, and hard levels, depending on your ability.

Side Body Crunch

  • While laying on one side, raise your feet off the ground so you’re resting on your hip. Bring your knees up to the center of your body and your shoulders down to meet your knees. Then repeat on the opposite side. Once you’ve mastered this exercise using just bodyweight, increase the difficulty by holding a dumbbell in your arms when crunching.
  • Complete 8 reps x3 with a 1–2 minute break between each set.
  • Move through the easy, medium, and hard levels, depending on your ability.

Dumbbell Sit Up

  • Laying flat on your back and holding a dumbbell in your hands, stretch your arms out behind your head so your arms are flat against the floor. Bring your feet up so they’re on the floor and your knees are bent. Keep your feet rooted to the floor and sit up quickly, bringing the dumbbell to rest between your feet.
  • Complete 10 reps x3 with a 1–2 minute break between each set.
  • Move through the easy, medium, and hard levels, depending on your ability.

Dumbbell High-Intensity Workout

There are many versions of the home HIIT workouts that may suit you better than completing lengthy cardio sessions, particularly when under lockdown. Incorporating dumbbells into your HIIT workout helps with fat burning, toning, and targeting specific areas. This is a great dumbbell workout at home that will really get your heart pumping.

Use the following levels to work through the varying intensities:

  • Easy: 1 minute each, or as much as you can up to a minute after having a short break
  • Medium: 2 minutes each
  • Hard: 3 minutes each
A group doing hiit with dumbbell
Incorporating Dumbbells Into Your HIIT Workout Helps With Targeting Specific Areas (Image Source: Shutterstock)

Between each of the exercises, ensure you have enough of a break to allow you to return to a resting state.

Burpee

With your dumbbell in front of you and from a push-up position, push to stand up and pick your dumbbell up before jumping off the ground, bringing your legs up as high as they will go. Then return back down into a push-up position. Repeat.

Mountaineer

With your dumbbells in your backpack, start in plank or push-up position, propped up by your feet. Bring one knee up to your elbow and then back down. Repeat with your other knee.

Kick Through

In push-up position with your dumbbell in one hand, take the opposite leg to the hand holding the dumbbell and swing through to the opposite side while raising the arm holding the dumbbell. Repeat on the other side.

Jump Squat

In standing position, with your hands holding the dumbbell and legs shoulder-width apart, squat down and then jump up and straight back down into a squat.

Download More At-Home Workout Programs for Free

Did you like this at-home dumbbell workout program? If so, then you’ll love our downloadable programs. They’re free, and are complete with sets, reps, and rest periods. In addition, we’ve included four weeks of programming in every workout routine, so you never get bored.

Download your first free at-home workout guide

Facebook Comments

FOLLOW US
ON INSTAGRAM

@1AND1LIFE

a
b