Dumbbell: 20 Minute Exercise Session 1

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Using a 3k dumbbell and aiming to complete 3×12 repetitions for a general work out.

Workout 1 Chest and Legs                                                                                                                  All these chest exercises should be performed lying on a Swiss ball or a bench (or the floor), shoulders and neck supported on the ball/bench, body parallel to the ground. You could perform these exercises lying flat on the floor, but you will not get the same range of motion.

Chest                                                                                                                                                 BENCH PRESSES                                                                                                                                                                                                                 Hold some medium weights on your chest and slowly extend your elbows pushing the weights vertically above your chest.

BENCH FLYS                                                                                                                                                                                                              Hold some lighter weights on your chest, palms towards each other, then slowly push the weights vertically extending your elbows, as for bench press above, to the starting position. Next take the weights out so that they are parallel to body and floor and slowly return them to the start, keeping a small bend in each elbow.

Legs                                                                                                                                                                SQUATS                                                                                                                                                                                                                        Hold some medium weights as for the start of the lateral raise. Bend your knees and back until the weights touch the floor. Slowly return to the starting position.