HOME WORKOUT EXERCISES EXPLAINED
Upper Body
You can perform these kneeling or straight depending on your ability. Arms little wider than shoulder width, elbows flared out slightly. Tucking elbows into your side requires more force from your triceps and becomes a “military press up”.
Having something sturdy to lay on that supports your back, and allows your elbows can dip slightly below your shoulders. Arms slightly bent. Focus on contracting your pecs to move the muscle while your arms stay fixed.
Knees slightly bent, pull from your elbows really engaging your back. Let your arms fully relax down each rep for full ROM.
Hold onto a raised surface in front of you. Lower dumbbell then pull it back towards your pocket. Minimal bicep usage, pull from your elbow.
Keep back straight while bent over. Slow and controlled, do not allow momentum to influence the movement. You may find this more comfortable seated.
With an overhand grip, hold the dumbbells at shoulder level then press upwards until arms are straight. Engage core for stability.
Slight bend in the arms. Keep a straight back remaining steady, do not allow momentum to influence the movement.
While laying down, keep your elbows in line with your head and don’t move them throughout the movement. Extend arms until almost straight, yet still angled.
Standard bicep curl going from neutral hand position to a supinated position at the top of the curl. Alternate the reps, avoid bicep curling both arms at the same time.
Dumbbells should come across your body one at a time. Keep elbows fixed with no momentum.
Legs at 90 degrees. Arm position will dictate the difficulty, arms at side will be easiest where as arms behind head is more advanced.
Lower Body
Hold a dumbbell with two hands close to your chest, although bodyweight alone may be suitable. Keep back straight and engage core. Push through your heels without allowing them to lift off the floor. You should aim for good depth around 90° bend in the knee.
Wider stance than goblet squats with feet turned more outwards. Dumbbell to be hanging so it almost touches floor when lowering. May not be able to get 90° bend in the knee with this wider stance.
Slight bend in the knees, keep a straight back while lowering and pushing hips back, if no stretch in the hamstrings, straighten your legs. The more you bend your legs, the less tension on your hamstrings and it becomes a standard deadlift.
Can use bodyweight or add holding dumbbell(s). Bottom step of a staircase is great for allowing your heel to drop lower than your toes. Squeeze at the top of the movement with a 0.5 sec pause to reduce any bouncing motion.
Dumbbells are optional. Keep your weight dominant on your front heel during the movement. Engage core to keep a straight back throughout. Front knee should not travel past your toes, so a wide lunge may be necessary.