Whether you’re a seasoned athlete or a beginner, this blog is your go-to source for one of the best home workout that will improve your fitness.

Join us as we unlock the potential of dumbbells and show you how a few pounds of iron can deliver massive results. Ready to lift your fitness game to new heights? Let’s get started!

WORKOUT

Following is a full body workout routine created by us. Coupled with a good diet it will definitely yield results. after reading the workout you can find how to do the exercises and bonus tips below the table.

EXERCISE	SETS x REPS
1. Bench press	12 x 3
2. Weighted lunges	12 x 3
3. Lateral raises	10 x 3
4. Chest flies	10 x 3
5. Weighted squats	12 x 3
6. Tricep Kickbacks/ pushups	12 x 3
7. Jump squats	10 x 3
8. Bodyweight pullups (optional)	6 x 3

HOW TO PERFORM THE EXERCISES

BENCH PRESS

I know it might be a bit confusing as to how to perform a bench press in a home workout but bear with me here. Keep a towel on a bench, on your bed or on the floor and it’s a fact that you can get better mind – muscle connection and yet better results if you use dumbbells in a bench press instead of a barbell.

WEIGHTED LUNGES

As you know regular lunges, where you put one foot in front of another at a distance and bend your knees till both of your knees are at right angles. For weighted, just have the dumbbells in your hands.

LATERAL RAISES

just stand straight with both the dumbbells in your hands at sides, raise both hands laterally to the point to where you can feel your shoulders and trap muscles engaging. After that bring your hands slowly back to their position. Remember to keep your motion slow and take 3-4 seconds i the negative motion for better results.

CHEST FLIES

My favorite exercise in this home workout , Lay down on the bed or the floor. keep your dumbbells in your hands at sides, don’t keep your hands fully straight, bend your elbows a little. Slowly bring both hands together and then back to the starting position. This exercise will help you loads if you are keeping a proper mind – muscle connection.

WEIGHTED SQUATS

Take one dumbbell in your hands and grip it with your palms faced upwards and the upper dumbbell plate resting on them. Now do regular squats with it. These are also called dumbbell goblet squats.

TRICEP KICKBACKS

Stand up straight with both the dumbbells at your sides. Now bend your back, but be sure not to hunch. Bend your elbows and bring both the dumbbells closer together, now straighten your elbows and make sure to have a good mind – muscle connection.

PUSHUPS

I’m sure you guys know this but anyways, put both your hands on the floor, at shoulder width. keep your legs parallel. Now come down and make sure any part of your body except the palms and the toes don’t touch the ground, then go slowly up. That is 1 rep of a pushup.

JUMP SQUATS

Put your dumbbells in both your hands at sides. Now do squats, but when you come up you have to jump in a continuing motion before going down again.

BODYWEIGHT PULLUPS

Obviously you can only do pullups at home if you have a pullup bar, so if you don’t have one, you can skip this. Hang to the pullup bar with your palms faced forward, and have them shoulder width apart. Now pull your whole body upwards till your chin comes up the bar, then go slowly down. This exercise is optional because not everybody can do pullups, and after the above exercises your body will be tired anyways.

ADDITIONAL TIPS FOR BEGINNERS

If you are a beginner, there’s a good chance that you won’t be able to complete this home workout, and that’s okay.

When i started, i couldn’t even do a single pushup. The most important thing to know is that your only competition is who you were yesterday. If today you can do 3 pushups and a week later you can do 5, that’s a massive win !

Gradually building up your strength is the best way to transform or get stronger.

Third and the last thing is to remember to focus more on the form and range of motion and less on the repititions.

It’s better to do 5 pushups with great form than to do 20 with terrible form.

How to lose fat and build muscle, is a great blog to gain more knowledge.

CONCLUSION

The best thing about this workout is that it will improve your fitness irrespective of the fact that you are a beginner, intermediate or an advanced level athlete.

You can ofc customize the sets and reps as per your needs, but keep maximum sets of 5, if you can do 5 sets, then you need to do 3sets with heavier weights.

Chasing your dram physique is not an easy task, but a simple one. Read that again.