- DUMBBELL SPLIT SQUAT
Hold a dumbbell in each hand, do a lunge position. Your one leg should be in the forward position and one leg in the back. Squat down, lowering your back knee until it touches the floor. At this point you must feel the stretch in your thighs. Now stand back up, keeping your front leg slightly bend so you can maintain the tension in your thighs.
- ROMANIAN DEADLIFT WITH DUMBBELLS
Hamstring/ Lower Back - 3 sets - 10-15 reps
Hold a dumbbell in each hand, with your palms facing your body (pronated). Stand up tall with your feet no wider than shoulder width apart. Slowly bend forward hinging at the waist. Keep your knees slightly bent and the dumbbells close to your body as you bend forward and lower the weights towards the floor. Keep your entire core tight and maintain a neutral back position, which means a flat back or slight arch in your lower back; do not round over your back. Return to the standing-straight-up starting position.
- ONE-ARM DUMBBELL ROW
Grab one dumbbell with your right hand and place your left hand on a bench chair, or ledge for support. Step back with your right leg so you have a stable support base. From arm's length, pull the dumbbell up to your waist. Keep your palm facing your body and keep your head up and back flat throughout the exercise. Slowly lower the dumbbell back down until your arm is straight and you feel a stretch. Switch arms and repeat.
- DUMBBELL BENCH PRESS
Chest - 3 sets - 10-15 reps
Grab a set of dumbbells and lie on your back on a bench. Begin with the dumbbells at the arm's length over your chest, plans facing towards your feet. Lower the dumbbells to the sides of your chest, the press them back up to the staring position. If you train at home and don't have bench, you can substitute push-ups for the bench press. Since its body-weight exercise, you can keep increasing your reps beyond 15 each week instead of adding weight
- DUMBBELL OVERHEAD PRESS
Shoulders - 3 sets - 10-15 reps
Grab a set of dumbbells and sit on the edge of a bench or chair. Begin with the dumbbells at shoulder height with your palms facing away from your body. Press the dumbbells at the shoulders height with the plans facing away from your body. Press the dumbbells up until they are straight overhead. Slowly lower back to the starting position. Your can do this exercise standing.
- OVERHEAD DUMBBELL EXTENSION
Triceps - 3 sets - 10-15 reps
Standing, or sitting on the edge of a chair, hold a single dumbbell between both hands, cupping the weight so one side of the bell rests in the palms of you hand. Start with the weight over your head and your arms fully extended. Lower the dumbbells behind your head by bending at the elbows. Push the dumbbell back over your head and extend until your arms are straight again.
- DUMBBELL CURL
Biceps - 3 sets - 10-15 reps
Standing with your feet shoulder width apart, or seated in the edge if a bench or chair, hold a dumbbell inch hand with your palms facing up. Curl both dumbbells up together to shoulder height. At the top of the movement, your palms should. Hold the contracting briefly and squeeze the biceps, the slowly return the dumbbells to the staring position. Keep your torso vertical and avoid leaning backward.
- SINGLE LEG CALF RAISE WITH DUMBBELL
Calves - 3 sets - 15-20 reps
Stand on the edge of a step, a block of wood, or a thigh book with the ball your right foot not the edge. Holding a dumbbell in your right hand, rise up on the ball of your foot as high as you can go. Drop your heel below the age until you feel a slight stretch in your calf. Repeat for the desired number of reps; then, without stopping, switch to the left leg and repeat.
- PLANK
Abs\Core - 3 sets - 30-60 seconds
Lie on your stomach on an exercise mat or carpeted surface. Prop your body up on your forearms and position your body in a straight line from head to feet. Hold the straight line position with your body several inches off the floor for 30 seconds. Increase your hold time by 10 seconds each week until you reach 1 minute per set.
- CRUNCHES
Abs - 3 sets - 15-20 reps
Lie flat on your back on a mat or soft surface with your knees bent and feel flat on the floor (or your heels on edge of a bench or chair). Put your hands behind your head, touching your fingers to the back of your head. Raise your head, shoulders, and upper back off the floor in curling motion, contracting your abdominals. To avoid neck strain, avoid pulling on the back of your head. To involve the oblique muscles on the side of the waist more heavily, perform the bicycle crunch variation, where your perform the crunch with a twist, touching your elbow to your opposite knee.
Hope this article helps you for kickstarting your workout regime. A special thanks to my friend who is a professional body builder without whom the article wouldn't be possible.
Let me know what combination of exercises you prefer and suggestions, in the comments section below!
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