Every year, millions of people set their new years resolutions, and more often than not these are health and fitness-based.
Which is great! If you feel like you need a kick-start date to really get you going then go for it.
This does also mean that the first few months of the year is when the gym can get really busy, no matter what time of the day it is. It is so good to see gyms nice and busy- but it can also get a little frustrating when none of the machines or weights you want to use are busy.
But that shouldn’t stop you from making the most out of your session!
(This also works for those exercising at home who have a pair of dumbbells).
The Exercises
Dumbbell Glute Bridge
Lying on your back with the soles of your feet on the floor (hip-width apart) and knees up. Place one dumbbell across your hips and hold in place with both hands. Tuck your pelvis under, then squeeze the glutes (bum) and lift the hips until your body is in a straight line from your shoulders to your knees. Then keep control as you lower down, rolling down the spine, and repeat.
Renegade Row
With a dumbbell in each hand, get yourself into a high plank position (be careful which dumbbells you use, rounded weights may roll slightly so be careful and watch your wrists are sturdy!). Take one dumbbell and draw the elbow upwards rowing the weight towards your hip bone. Then slowly lower and repeat on the other side- try to keep the hips level and not wiggling around by holding that core.
Dumbbell Floor Press
Grab yourself 2 dumbbells of the same weight, sit on the floor, hold onto the 2 dumbbells and lean back until you are lying on the floor with your knees bent and feet flat on the floor.
Hold a dumbbell in each hand above your chest with almost straight arms, then bend the elbows and bring them to the side until the upper arm is on the floor. The press up against.
Dumbbell Reverse Lunges
Step one foot straight back, keeping your torso straight with your shoulders relaxed and core engaged. Lower your hips until your knees are roughly at 90 degree angles, not letting your back knee hit the floor. Then step it back to the other foot, repeat on the other side.
Dumbbell Prone Fly
For this you are going to need a lighter weight as the muscles we are targeting are smaller. Start standing with the weights in your hands, keeping the knees soft, bend at the hips lowering your torso towards the floor. Let the weight swing forward slightly. For this exercise you want to keep your elbows soft (think rounded arms). You are going to open your arms (much like taking your arms from first to second in ballet), keeping them in line with the shoulders and squeezing in-between the shoulder blades. The lower with control and repeat.
Dumbbell Squat to Press
For this you will need two dumbbells or a resistance band. Start with the feet just over hip-width apart and a dumbbell in each hand, held at the shoulders. Bend at the hips and the knees, drawing the hips back as if you are going to sit on a small stool behind you. As you come back up to standing, drive the weights upwards in a shoulder press. Bring the weights down to the shoulders and repeat.
You can either perform each exercise for 10-12 repetitions, for 3 sets, or work it like a circuit and complete 3-4 rounds. Job done!
