So I hope everyone is sticking with their work out routine/diet! It’s been a long journey for myself but if you can just stick with it I know you’ll realize it’s worth it. So far I have lost 24 pounds! It’s so exciting being able to fit into cloths I haven’t been able to fit in for years. It’s also very exciting to be able to wear cloths that previously didn’t look to flattering on myself. I feel healthier and feel very proud of myself. I hope that you can get to this point as well! I would post some pictures of my before and after, but I am entirely too embarrassed.
Anyways, today I am going to write to you about work outs you can do with dumbbells. I feel like with just a set up dumbbells at home, you can do a lot to work out.
P.S. When I write out all these work outs, use whatever weight you feel comfortable with.
Dumbbell workouts for abs:
You can lay on your back to do a normal crunch, but lay a dumbbell on your chest and hold it there while you do crunches.
2. Leg Raises
Lay on your back on the ground (or a bench if you have access to one.) Place the dumbbell in between your ankles. Raise your feet and legs up into the air to about a 45 degree angle. That is one rep!
3. Side bend
Hold the dumbbell with one hand along side of your body standing up. Tilt your body to the side away from the dumbbell. Do this as many times as you feel necessary and then switch sides.
Dumbbell workouts for triceps:
(This is what you want to do if you have problems with the upper part and bottom or your arm being flabby.)
1. Two arm tricep extension
Take a dumbbell with both hands on it and hold it behind your head. Elbows point up, raise the weight above your head and stretch out your arms. When done, put them back to starting position. Repeat. (If you get super strong and want more of a challenge, try it with one arm.)
2. Tricep Kickback
Put your knee and hand of one side on a bench (or couch/whatever you can find to work) and put the dumbbell in the other hand. Other foot on the floor. Put your upper arm parallel to your body with elbow bent. The weight should be dangling down. Keep your upper arm in position and swing the weight back to straighten your arm.
3. Lying tricep extension
Lay down on your back. Put a dumbbell in each hand. Palms facing up, upper arms toward the ceiling. Put the weight above your head and bring it to above your tummy. That is one rep.
4. Bench Press
Lay down on your back and put a dumbbell in each hand. Take the weights and push them up and down. That is one rep.
Words of motivation for the day:
You can do it!!!