The definition of a fitness routine, workout, and getting in shape has changed over the years. Most of us work from home due to the ongoing pandemic, and things are not looking up. The outside world seems to be on pause, and we need to find ways to stay in shape while at home. 

Are you thinking of working out at home and not sure if it would be as fun and effective as a gym workout? We have a list of workouts you could do from the comfort of your home. Don’t worry. You would not have to invest in a home gym setup or expensive equipment. All you need are a pair of dumbbells to get back in shape and ramp up your strength and health. 

Goblet Squat

A pair of dumbbells are all you need to get fit and in shape. There are different types of home workout with dumbbells that you could try with no professional training. The Goblet Squat is one such workout that would strengthen several parts of your body with ease. You will need just one from the pair of dumbbells’ to start doing this exercise. It helps you work on your abs, arms, and quads at the same time. 

You will have to stand with your feet set wider than your shoulder while holding the dumbbells with both your hands. Please place it in front of your chest and sit into a squat while taking the dumbbells down with you. Drive back up and repeat for a few rounds. This is an ideal workout even for beginners as it does not need much training or help to achieve perfection. 

Bicep Curl

The bicep curl is a simple and easy exercise. As the name suggests, the workout aims at strengthening the bicep muscles. To perform this exercise, you start by holding a dumbbell in each hand while your elbows rest on your sides. Next, extend your forearms in front of your body, now bring the dumbbells closer to your shoulders while bending at the elbow.

You should reverse the bicep curl and lower down slowly with control and repeat for a few reps. This exercise helps you strengthen your upper arms and the front portion of your arms.

Farmers’ Walk

The Farmers’ Walk or the farmer’s carry is a strengthening exercise in which you need to carry a pair of dumbbells or other heavyweights and walk a certain distance. This serves as a strength training exercise for the whole body and covers all the major muscle groups. Besides that, it also stimulates the cardiovascular muscles and promotes heart health. It is also a great way to strengthen your grip strength.

You can do this exercise for around 20 to 30 seconds and take a break before going again. Take small strides while you move and slightly lean forward as you walk. With regular practice, the farmer’s walk will aid fat loss and strengthen the entire body. 

Step-UPs

This exercise focuses on strengthening more than just your arm muscles. It also focuses on your legs. The exercise targets the quadriceps and hamstrings and is a great lower body conditioning exercise. You should start by holding dumbbells in each of your hands while going up and down stairs. Or if you have a bench, step up onto the bench and down again on each leg.

Lunges

Lunges are a great way to work out your full body. While it is better to perform lunges with dumbbells, you could do it even with other weights available at home. To perform this exercise, you should make sure you have ample space as it works on numerous muscles in your body at the same time and will require you to move a bit. Remember that it is not about finishing the workout fast, and speed is not the essence. Focus on maintaining your balance, control and form and take your time. 

You should start by standing straight with the dumbbells in your hands with your palms facing inward. Now take a long step forward while bending your knee in such a way that your thigh is parallel to the ground. The other leg should be bent at the knee, and the balance should be on your toes. Now return to your rest position and repeat with the other leg. 

Go ahead and start working out with these simple and easy to perform exercises that you can do right at home with only a pair of dumbbells. Most of the exercises can also be done with just your bodyweight as well!

You May Also Like:

The post The Fit Five! 5 Exercises You Can Do At Home With Dumbbells appeared first on FitNish.com.

The space savings are incredibly useful, especially if you are trying to build a home gym. You can have a home gym that consists of nothing but adjustable dumbbells and a bench. It may be minimalist, but it gets the work done while saving you time and money.

Not to mention that it will be your gym and you need no longer wait for other guys to finish their turns. Also, consider that you will need a large number of dumbbells as you progress with your bodybuilding journey. With adjustable dumbbells, you can achieve the same results with one comfortable piece of equipment.

You can use adjustable dumbbells for a wide variety of workouts. Some exercises made possible by a pair of adjustable dumbbells are as follows:

Bicep curls

The classic bicep curl, probably the oldest exercise in the book. Perfect to build strength and muscle in the arms. Just grab a dumbbell in each hand and curl the weight up, lowly and controlled. Make sure to really feel the squeeze of the muscle with each repetition. The great thing with adjustable dumbbells is that you can quickly and easily adjust the weight with each set if you need to!

Romanian Deadlift With Dumbbells

Romanian deadlifts or RDLs for people in the fitness realm, work like a charm to build the proper muscle activation patterns. It is yet another exercise that justifies your decision of choosing adjustable dumbbells. It serves this magic in the glutes and hamstrings and makes sure that you have a stronger back. All of these factors are particularly important when starting out. Remember that you need to start with light weight, and if you’re going to benefit from it thoroughly, then you must pay attention to the form. Don’t try to bend forward but instead try to sit back while moving your torso in the forward direction without being upright.

Alternating Bench Press With Dumbbells

The magic of the bench press done with dumbbells lies in the challenge it presents to the shoulder as the latter tries to acquire stability. In this, dumbbell bench press exercises are somewhat more effective than the barbell presses that people usually do.

The additional pulse that accompanies the movement at the end affects the shoulders too. In a regular workout, you ideally want to do ten reps of this exercise for 3 – 4 sets. To do it first, you need to lie on a bench and hold the dumbbells at a point just outside of your shoulders. Lift the dumbbell pair upwards over the chest. Now lower one dumbbell while keeping the other arm straight. Touch the shoulder outside and then push the dumbbell back up. When you are at the top of making a move, you need to stretch both hands much akin to punching the ceiling.

Goblet Squat

This exercise involves the whole body and challenges, particularly the quads, while easing the backpressure. The lower back pressure makes it easier to carry out than conventional barbell squats. This squat involves performing a squat while holding a dumbell or weight in front of you. While doing the dumbbell goblet squat, the weight in front of the body is counterbalanced, and you can sit with greater ease. This also ensures proper body form.

Skullcrushers

This exercise is noted amongst professional bodybuilders for its effectiveness in training the triceps. Not only do dumbbell skull crushers achieve that with ease, but also serves to enhance the coordination between the upper back of the body and the triceps.

Chest Flye With Dumbbells

You will hardly find any other exercise that challenges the pecs better while at the same time working the biceps and shoulders. This flye variant is excellent when done immediately after the skull crusher, and you need not switch even positions.

Start by lying on your back on a flat bench and then hold the dumbbells over the chest. Keep your elbows bent a little and make sure your palms face each other. After that, separate your hands and lower the dumbbells to the sides. Do this till you can feel your chest stretching. When the exercise movement is at its bottom, make sure that your palms face upwards. Then reverse the motion to return to where you started. It is much like hugging a barrel. Remember to perform it in a controlled manner.

Final Thoughts

Adjustable dumbbells are incredibly convenient and serve a variety purposes. It is highly space-saving, making it particularly suited for the limited available areas typically found in home gyms. Lets hope these few exercises mentioned above can get you started and well on your way to staying fit and strong!

You May Also Like:

The post Simple Exercises To Get You Started With Adjustable Dumbbells appeared first on FitNish.com.

You don’t have to go to the gym, you can simply have your own at home by investing in some workout equipment that will help you achieve that fit body you’re looking for. Depending on your goals and budget you can choose the pieces that work for you and slowly expand as you need.

Exercise Ball

The cardio exercises you’re going to practice on an exercise ball are limitless. It is an excellent tool that allows you to do a full-body workout. Make sure you choose the right size that suits your body and you can watch online videos to learn how to use it in your workout routine.

Pregnant and postpartum women can benefit a great deal from it too as it relaxes the pelvic floor muscles. The exercise ball will take your workout to the next level as it can help you a lot in increasing your stability, which will assist you in strengthening your core and protecting your joints.

Sit-Up Bench

Since you won’t be going to the gym, you may need multi-purpose equipment that allows you to do more than one exercise. You can start with a sit-up bench as it is a flexible piece of equipment. You can use it to strengthen your core muscle and you can do various other exercises on a sit up bench to target other muscles that can give you great results. Trunk extension, Russian twist, crunches, leg lifts and push-ups are among the exercises that can be practiced on this amazing piece of equipment.

Elliptical Machine

If you’re a fan of running, you need to get an elliptical machine and run at home. You can also buy one that includes a bike; that way you will run and bike without leaving your house. This piece of equipment allows you to do excellent cardio exercises and strengthens your heart, lungs and leg muscles.

It also helps you burn a ton of calories; you can burn up to 400 calories in 30 minutes if you do a high-intensity workout. An elliptical machine can have equivalent results to those of the treadmill, yet it is way better as it doesn’t put stress on your joints, especially if you have any knee injuries.

Jump Rope

A skipping rope is also a great piece of equipment that will help you strengthen your legs, shoulders and heart muscles. It is an incredible cardio workout that helps with speed and coordination as well.

Dumbbells 

In case you’re looking to intensifying your workout, you will need a dumbbell set that comes along with different weights. A complete workout routine should include both, cardio and weightlifting, therefore, make sure you specify some time to lift weights or you can also incorporate many bodyweight exercises to get started. You can start with light weights then increase them bit by bit. 

It is important that you take care of your health and maintain a fit body. You will achieve great results when you follow a healthy diet and exercise. If you find going to the gym hard and tiring, you can transform a room in your house into a mini gym, where you can work out anytime you like.

Try to invest in some workout equipment that will facilitate exercise time and can make you do without the gym if that’s not your scene. 

Photo credits:

• Lindsey Saenz on Unsplash

You May Also Like:

The post Looking To Invest In Workout Equipment to Achieve That Fit Body? Start With These Pieces of Equipment appeared first on FitNish.com.

Something that can give your motivation a bit of a jolt is getting some new gym equipment for your home workouts. Whether it’s something as small and simple as a new resistance band or a new set of weights.

Buying free weights or dumbbells can get quite expensive, depending on the weight amounts, but if you could make them yourselves, that would be a win win. A great little project to do at home and an end product that you can keep and use for workouts to come! Check out this cool video showing how simple it can be to make your own dumbbell weights at home! 

How To Make Homemade Weights at home

Photo credits:

• Cyril Saulnier
• Gene Jeter
• Victor Freitas

You May Also Like:

The post How To Make Homemade Weights (DIY Dumbbells) With A Bit Of Cement appeared first on FitNish.com.