Home exercise routine for men

GOOD FOR:

Improving overall health and stamina
Developing your upper and lower body
Increasing lean muscle definition

What you will need:

One 3 – 4 kg set of dumbbells.
One 6 – 10 kg set of dumbbells.
One padded exercise mat.

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Single-arm Side-raise Good for: Shoulder and neck development. Technique: Stand upright whilst holding a 3 – 4 kg dumbbell at your one side. Stabilise your spine by pulling your navel inwards and upwards. Inhale whilst lifting dumbbell sideways and upwards to shoulder level. Hold for a count of one. Exhale and gradually lower dumbbell back to starting position. Repeat exercise 10 times using one arm. Alternate hands and repeat exercise on opposite side whilst allowing your arm some time to recover. Change back and repeat same exercise 12 times on each side in order to complete second set. For best results: Repeat this workout 3 – 5 times a week. Combine this workout with our Core Strength Development and Core Flexibility Stretches. Increase the number of your repetitions gradually as you gain strength over time. Watch for: Keep your arm straight. Avoid swinging your dumbbell, (if you have to, your dumbbell may be too heavy). Avoid doing if: This stretch aggravates or causes pain.
Bend over side-raise Good for: Back and arm development. Technique: Lean forwards and support your upper body on a table or chair with one hand. Lean forwards and support your upper body on a table or chair with one hand. Hold one 3 – 4 kg dumbbell in your one hand. Stabilise your spine by pulling your navel inwards and upwards. • Inhale whilst lifting dumbbell outwards and upwards to shoulder level. Hold for a count of one. Exhale and gradually lower dumbbell back to starting position. Repeat exercise 10 times using same arm. Alternate hands and repeat exercise on opposite side whilst allowing your arm some time to recover. Change back and repeat same exercise 12 times on each side to complete second set. For best results: Repeat this workout 3 – 5 times a week. Combine this workout with our Core Strength Development and Core Flexibility Stretches. Increase the number of your repetitions gradually as you gain strength over time. Watch for: Keep your arm straight. Avoid swinging your dumbbell. Avoid doing if: This stretch aggravates or causes pain.
Single Arm Front-raise Good for: Shoulder and back development. Technique: Stand upright whilst holding one 3 – 4 kg dumbbell in one hand. Stabilise your spine by pulling your navel inwards and upwards. Inhale whilst lifting dumbbell forwards and upwards. Hold for a count of one. Exhale and gradually lower dumbbell back to starting position. Repeat exercise 10 times using same arm. Alternate hands and repeat exercise on other side whilst allowing your arm some time to recover. Change back and repeat same exercise 12 times on each side to complete second set. For best results: Repeat this workout 3 – 5 times a week. Increase the number of your repetitions gradually as you gain strength over time. Watch for: Keep your arm straight. Avoid swinging your dumbbell. Avoid doing if: This stretch aggravates or causes pain.
Overhead extension Good for: Triceps and chest development. Technique: Sit upright whilst holding one 6 – 10 kg dumbbell with both hands behind your head with bent elbows. Stabilise your spine by pulling your navel inwards and upwards. Inhale, straighten your arm whilst lifting the dumbbell upwards above you head. Hold for a count of one. Exhale and gradually lower dumbbell back to starting position. Repeat exercise 10 times. Give your body a short break to recover. Repeat same exercise 12 times to complete second set. For best results: Repeat this workout 3 – 5 times a week. Increase the number of your repetitions gradually as you gain strength over time. Watch for: Knocking yourself on the head. Avoid pushing your head to far forwards when you bring the dumbbell to the starting position. Avoid doing if: This stretch aggravates or causes pain.
Dumbbell Floor-press Good for: Chest and arm development. Technique: Lie on mat holding two 6 – 10 kg dumbbells with bent arms at right angles in front of your body. Lie on mat holding two 6 – 10 kg dumbbells with bent arms at right angles in front of your body. Stabilise your spine by pulling your navel inwards and upwards. Inhale whilst pushing dumbbells upwards. Hold for a count of one. Exhale and gradually lower dumbbells back to starting position. Repeat exercise 10 times. Give your body a short break to recover. Repeat same exercise 12 times to complete second set. For best results: Repeat this workout 3 – 5 times a week. Increase the number of your repetitions gradually as you gain strength over time. Watch for: Arching your lower back as you push dumbbells upwards. Avoid doing if: This stretch aggravates or causes pain.
Single Arm Row Good for: Upper arm and shoulder development. Technique: Lean forward and support your upper body on a table or chair with one hand. Hold a 6 – 10 kg dumbbell in a relaxed position in your one hand. Inhale whilst raising elbow backwards and upwards. Hold for a count of one. Exhale and gradually lower dumbbell back to starting position. Repeat exercise 10 times using same arm. Alternate hands and repeat exercise on other side whilst allowing your arm some time to recover. Change back and repeat same exercise 12 times on each side to complete second set. For best results: Repeat this workout 3 – 5 times a week. Increase the number of your repetitions gradually as you gain strength over time. Watch for: Keep spine and neck straight. Avoid doing if: This stretch aggravates or causes pain.
Single Arm Curl Good for: Upper arm development. Technique: Sit upright whilst holding a 6 – 10 kg dumbbell in each hand. Stabilise your spine by pulling your navel inwards and upwards. Inhale whilst lifting one dumbbell upwards towards your shoulder. Hold for a count of one. Exhale and gradually lower dumbbell back to starting position. Repeat exercise 10 times using same arm. Alternate hands and repeat exercise on other side whilst allowing your arm some time to recover. Change back and repeat same exercise 12 times on each side to complete second set. For best results: Repeat this workout 3 – 5 times a week. Increase the number of your repetitions gradually as you gain strength over time. Watch for: Avoid leaning forwards or backwards. Avoid doing if: This stretch aggravates or causes pain.
Dumbbell Half Lunge Good for: Upper leg and buttock development. Technique: Stand upright with feet together whilst holding a 6 – 10 kg dumbbell in each hand. Stand upright with feet together whilst holding a 6 – 10 kg dumbbell in each hand. Stabilise your spine by pulling your navel inwards and upwards. Inhale whilst taking a half-step forwards and lowering your hips. Hold for a count of one. Exhale and gradually return to starting position. Change legs and repeat with opposite leg. Repeat exercise 10 times on each leg to complete one set. Give your body a short break to recover. Repeat same exercise 12 times to complete second set. For best results: Repeat this workout 3 – 5 times a week. Increase the number of your repetitions gradually as you gain strength over time. Watch for: Keep your back straight. Keep your knee directly over your big toe. Avoid doing if: This stretch aggravates or causes pain.
Dumbbell Half-squats Good for: Upper leg and buttock development. Technique: Stand upright with your feet hip-width apart whilst holding a 6 – 10 kg dumbbell in each hand. Stabilise your spine by pulling your navel inwards and upwards. Inhale whilst bending knees to 45° whist lowering your hips. Hold for a count of one. Exhale and gradually return back to starting position. Repeat exercise 10 times. Proceed to the next exercise (number 10) in order to allow your upper leg muscles some time to recover. Once one set of the next exercise has been completed, return and repeat same exercise 12 times to complete second set. For best results: Repeat this workout 3 – 5 times a week. Increase the number of your repetitions gradually as you gain strength over time. Watch for: Keep your back upright. Do not bend your knee beyond your toe. Avoid doing if: This stretch aggravates or causes pain.
Dumbbell half calf raises Good for: Lower leg and calf muscle development. Technique: Stand upright with your feet hip-width apart whilst holding a 6 – 10 kg dumbbell in each hand. Stabilise your spine by pulling your navel inwards and upwards. Raise your upper body and stand on the balls of your feet. Hold for a count of one. Exhale and gradually lower dumbbell back to starting position. Repeat exercise 20 times to complete one set. Return back to the previous exercise (number 9) in order to allow your calf muscles some time to recover. Once this has been done, repeat this exercise 22 times to complete second set. For best results: Repeat this workout 3 – 5 times a week. Increase the number of your repetitions gradually as you gain strength over time. For best results: Repeat this workout 3 – 5 times a week. Increase the number of your repetitions gradually as you gain strength over time. Watch for: Keep your body straight. Do this exercise on the floor rather than mat to assists with balance. Avoid doing if: This stretch aggravates or causes pain.
Dumbbell Side Bend Good for: Spinal flexibility and strength. Technique: Stand upright with your feet apart whilst holding one 6 – 10 kg dumbbell next to your hip. Stabilise your spine by pulling your navel inwards and upwards. Inhale whilst bending sideways and downwards sliding the dumbbell down your leg. Hold for a count of one. Exhale and gradually lower dumbbell back to starting position. Repeat exercise 10 times. Alternate hands and repeat exercise on other side whilst allowing your back some time to recover. Change back and repeat same exercise 12 times on each side to complete second set. For best results: Repeat this workout 3 – 5 times a week. Increase the number of your repetitions gradually as you gain strength over time. Watch for: Avoid leaning over too far. Avoid doing if: This stretch aggravates or causes pain.
Half Crunches Good for: Upper abdominal muscle development. Technique: Lie on mat and place your hands behind your head. Stabilise your spine by pulling your navel inwards and upwards. Exhale and pull your head slightly forwards by contracting your upper abdominal muscles. Hold for a count of one. Exhale and gradually return to starting position. Repeat exercise 10 times to complete one set. Proceed to the next exercise (number 13) in order to allow your upper abdominal muscles some time to recover. Return back to this exercise and repeat 12 times to complete second set. For best results: Repeat this workout 3 – 5 times a week. Increase the number of your repetitions gradually as you gain strength over time. For best results: Repeat this workout 3 – 5 times a week. Increase the number of your repetitions gradually as you gain strength over time. Watch for: Avoid pulling on your head or neck and rely on your abdominal muscles to do the work. You may hold a tennis ball under your chin as an additional precaution to avoid strain on the neck. Avoid doing if: This stretch aggravates or causes pain.
Reverse Crunch Good for: Lower abdominal muscle development. Technique: Lie on mat with your knees bent upwards and the palms of your hand placed on mat. Stabilise your spine by pulling your navel inwards and upwards. Exhale and pull your knees towards your chest by contracting your lower abdominal muscles and hips. Hold for a count of one. Exhale and gradually return to starting position. Repeat exercise 10 times to complete one set. Return back to the previous exercise (number 12) in order to allow your lower abdominal muscles some time to recover. Once this has been done, repeat this exercise 12 times to complete second set. For best results: Repeat this workout 3 – 5 times a week. Increase the number of your repetitions gradually as you gain strength over time. Watch for: Ensure that your back remains flat on the mat during exercise. Avoid doing if: This stretch aggravates or causes pain.
Hip Raise Good for: Upper leg and buttock development. Technique: Lie on mat with your knees bent upwards and the palms of your hand placed on mat. Stabilise your spine by pulling your navel inwards and upwards. Exhale and push your hips upwards to straighten your body. Hold for a count of one. Exhale and gradually return to starting position. Repeat exercise 10 times to complete one set. Proceed to the next exercise (number 15) in order to allow your back muscles some time to recover. Return back to this exercise and repeat 12 times to complete second set. For best results: Repeat this workout 3 – 5 times a week. Increase the number of your repetitions gradually as you gain strength over time. Watch for: Keep pelvis horizontal at all times. Avoid doing if: This stretch aggravates or causes pain.
Sling Good for Core muscle development. Technique: Lie on mat with your knees bent upwards and your feet flat on the mat. Raise one knee and apply slight pressure to your knee with the opposite hand. Exhale and create resistance by pushing your hand downwards against your knee whilst pushing upwards with your leg. Hold for a count of one. Exhale and gradually return to starting position. Repeat exercise 10 times whist alternating between sides to complete one set. Return back to the previous exercise (number 14) in order to allow your abdominal muscles some time to recover. Once this has been done, repeat this exercise 12 times to complete second set. For best results: Repeat this workout 3 – 5 times a week. Increase the number of your repetitions gradually as you gain strength over time. Watch for: Keep your head on the mat and avoid bending your neck. Avoid doing if: This stretch aggravates or causes pain.