An easy at-home weights workout
You’ve probably heard all about the benefits of adding weight or resistance training to your week. Not only is resistance training fantastic for weight loss and metabolism building, it also helps strengthen bones, support muscles and enhance your balance. And the best bit? You don’t need any fancy equipment to do it! Resistance work can be carried out using your own body weight and a few things you’ll most likely have around the house. If you find that you really enjoy the workout, you may like to consider investing in a pair of handheld dumbbells, which can be picked up cheaply at most large departments or sports shops.
These exercises use a variety of different muscle groups that offer a full body workout. It’s important to start out slow and work at your own pace. Initially, try to complete this circuit one to two times per week and gradually increase to three to four times a week when you can. If something is painful or doesn’t feel right, don’t push it!
Before starting, warm up for five to 10 minutes with some light cardio, just enough to get your blood pumping and muscles primed.
Each exercise should be done in sets of 12 with two to three rounds of each.
You will need either a set of light dumbbells or two cans or bottle of the same weight (i.e. tomatoes/lentils/baked beans).
Gentle squat with press
This exercise combines a squat with an overhead press.
1. Start with feet hip width apart and weights held in each hand, in line with your shoulders so that your elbows make a 90-degree angle.
2. Gently drawn in your belly button to switch your abs on.
3. Point your bottom backward as you start to lower your body by bending at the knees.
4. Descend to where your thighs are parallel to the floor then press weights up above your head while holding the squat.
5. Return weights to shoulders and rise up out of the squat.
Front raise
This exercise is great for your upper body and core strength.
1. Hold your weights out by your sides, facing inwards towards your thighs.
2. Slowly raise weights up till level with your shoulder before returning back to starting position.
Standing row
This exercise will work your shoulders and back.
1. Stand with legs at a comfortable distance apart with a dumbbell in each hand, palms facing the body.
2. Bend over slightly keeping the back straight.
3. Dumbbells should be kept at about shoulder width apart.
4. Brace the abdominals and lift the weights straight up then down again in a controlled manner.
Lunge
This exercise is all about your upper leg muscles and bottom.
1. Stand up straight with a dumbbell in each hand.
2. Hang arms at the your sides. Palms should face the thighs and feet should be almost shoulder width apart.
3. Take a big step forward (with either leg) while bending at the knee until the front thigh is approaching parallel to the ground, and the rear leg is bent at the knee and balanced on the toes.
4. Step back to your starting position and repeat the motion with the other leg, alternating legs until the exercise program set is complete.
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