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.