What you will need:
- Improving overall health and stamina
- Developing your upper and lower body
- Helping to tone and shape your body
What you will need:
- One 1 – 2 kg set of dumbbells
- One 3 – 4 kg set of dumbbells
- One padded exercise mat
Single-arm Side-raise
- Good for:
Shoulder and neck development.
- Technique:
- Stand upright whilst holding a 1 – 2 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.
Bent-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.
- Hold one 1 – 2 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 1 – 2 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 3 – 4 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 3 – 4 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 3 – 4 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 3 – 4 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 3 – 4 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 3 – 4 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 Calf-raises
- Good for:
Lower leg and calf muscle development.
- Technique:
- Stand upright with your feet hip-width apart whilst holding a 3 – 4 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.
- 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 3 – 4 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.
- 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.