Description: Do you have a pair of 10 pound dumbbells at home? Here are several exercises you can do with them.
You’ve stopped working out for some time and now you’re raring to change your lifestyle. But you can’t find time to go to the gym like Gold’s Gym or 24 Hour Fitness because of your schedule. Either you are so busy with your work or you have children to take care of.
That’s fine, because you can stay fit with the help of a 10-pound dumbbell. Yes, that old dumbbell that your wife bought and which may have been stored underneath your bed for quite some time now will still be useful.
And don’t dismiss that dumbbell as something for sissies. You can increase your strength and mobility using a 10 pound dumbbell with very simple exercises such as:
1. Overhead Squat
The overhead squat can improve your mobility. It can also improve a weak core and make hips, knees and ankles more flexible.
To do this exercise, start by standing with your feet shoulder-width apart. Hold a pair of dumbbells above shoulders. Lower your body until the thighs are parallel to the floor. Drive through the hells and return to the original position. Repeat nine more times, and do at least five sets.
2. Crab to Toe Touch
Work out your core and abs muscles with the crab to toe touch. To do this exercise, hold a dumbbell in your left hand as you assume a crab walk position. Then raise your right leg and touch your toes with the dumbbell. Then go back to the starting position.
Complete 10 reps before switching arms and legs. That would correspond to a set. Aim to do at least three.
3. Dumbbell Discus
This is an explosive workout that can help you burn a lot of calories. Doing the exercise would appear as if you are hurling a discus, hence, the name. Hold the dumbbell in your right hand as you stand with your feet a bit beyond shoulder width. Pivot on your left foot to turn right, even as you bend your knees and lower your body to reach back with your right arm.
Then pivot left, swinging your right arm up. Repeat this for 20 seconds, giving yourself a brief rest of 10 seconds. Switch hands then repeat in the other direction. Do this for four minutes.
4. Rotational Punches
Improve your speed and strength by doing rotational punches. Stand straight with your feet shoulder width apart. Hold a dumbbell in each hand, putting them in front of your ribs. Pivot on your right foot and twist your torso to the left, punching straight out from your shoulder. Then pivot on your left foot and twist your torso to the right, punching with the dumbbell in your hand.
Do this for 30 seconds then take a short rest of 30 seconds.
5. Seesaw Row
The seesaw row is a good exercise to boost your metabolism. Start by holding dumbbells at arms length. Then put your left foot forward, bend your knees, and slightly hinge forward. Row the dumbbell that you are holding in your right hand to your right, then lower it as you row the other weight to your left side.
Alternate rowing on both sides as quickly as you can for 20 seconds. Take a rest of about 10 seconds. Continue for four minutes.
6. Push-Position Curl
This is an exercise that is guaranteed to develop your stamina. Get a pair of dumbbells and then assume a pushup position. Your feet should be slightly spread, and the palms facing each other.
Your body must form a straight line, from the head to the ankles. Then lift the dumbbell in your right hand, raising it off the floor slightly and curling it toward your right shoulder. Avoid moving the upper arm. Lower the dumbbell, and repeat this with your left arm. Continue alternating right and left curls for a minute or so.
7. Split-Squat Shoulder Raise
Another exercise sure to rev up your metabolism and burn off more fats is the split squat shoulder raise. Hold a pair of dumbbells and assume a staggered position with your left foot forward.
Lower your body until the left thigh is parallel to the ground. Then pause for a second, and push your body back up even as you raise the dumbbells to your sides. Lower the dumbbells as you go back into a split squat. Repeat for five minutes, switching legs every five reps.
These are seven exercises that you can do with a pair of 10-pound dumbbells. Indeed, staying in shape is easy as you don’t have to invest in expensive home gym equipment or spend hours in the gym.
You can keep yourself in tip top shape using a pair of dumbbells that you often dismiss as being for the exclusive use of women. So why don’t you start performing these exercises and work your way towards getting in shape again?