Full Body Dumbbell Workout

Posted byashleepedlowPosted inUncategorized

Welcome to the first blog post of 2022. That is a bit crazy for me to say if I’m being honest but nonetheless here we are. Today I’m sharing a full body dumbbell workout with you that you can do from home given that the gyms have shut down here in Ontario once again. If you don’t have weights at home cans or water bottles can work really well for some of the upper body exercises and a backpack full of books can be a great alternative for some of the lower body exercises.

During this difficult time as gyms close again it’s important to do what we can to try and maintain our physical and mental health (especially with COVID running rampant). If you are looking for more workout ideas, check out my Instagram as I add a new workout of the week each week. Although some require equipment, I complete all these workouts from home so you don’t need a huge amount of equipment, and I can make recommendations for alternatives if you need them!

The workout is below. Each exercise includes a description and some additional notes or possible modifications if you are pregnant. If you are postpartum ensure that you have clearance from your doctor to begin this style of exercise. In early postpartum I would encourage some lower intensity exercises with this workout in mind to work towards as you reconnect to your core and gain strength back. Complete 8-12 reps of each exercise in a circuit style and repeat 2-3 times (or whatever you have time for).

Goblet Squat: Grab a dumbbell and hold it in front of your chest. With your feet shoulder width apart drive your hips backwards as you sink into a seated position. Keep your chest up and drive through your heels to return to the start position. If you are struggling with this motion imagine that you have a chair behind you and you are reaching your bum backwards towards the seat of the chair. For pregnancy the squat can be modified by removing the weight if needed, taking a wider stance to accommodate for the growing belly or you can actually place a chair behind you and target the chair.
Hammer Curls: Holding a dumbbell in each hand with your palms facing in bend at the elbow curling the weights towards your shoulders. Exhale as you bring the weights up. Slowly lower the weights back to the starting position as you inhale. With regards to pregnancy the hammer curl doesn’t typically require any modifications. You can take the exercise to a seated position if you feel more stable from a seated position.
Reverse Lunge: Holding a dumbbell in each hand begin with your feet shoulder to hip width apart standing tall. Step backwards with one leg dropping the back knee towards the floor. Keep your torso upright as you do so. Pushing through the back food return to the starting position. With pregnancy lunges may need to be widened a bit as the belly grows. You can also may the lunge stationary if you are more comfortable with that. If you are struggling with balance you can drop the weights and hold onto something secure if you need the assistance.
Skull Crushers: Laying on your back with one dumbbell in each hand begin with your arms straight up over your head and your palms facing each other. Bending at the elbow drop the weights to beside your head inhaling as you do so. As you exhale extend your arms back to the start position. This position will likely be okay for you in early pregnancy but may not be as comfortable as you progress through your pregnancy. As long as you are comfortable laying on your back and not experiencing any dizziness or nausea it is safe to do so no matter where you are in your pregnancy, however if you are experiencing symptoms take this exercise to standing. You can also take this exercise to the floor instead of on a bench if you are more comfortable (this will also allow you to roll onto your side and get up if you have a growing belly).
Romanian Deadlift: Begin standing with your feet about shoulder width apart. Keeping your back flat and your shoulder blades together hinge forward at the hips keeping the weight close to your body. Inhale as you lower. Exhale as you stand back up keeping everything in line as you do. As your belly grows you will need to widen your deadlift stance to a more sumo stance. When you feel necessary, take your feet a bit wider apart to accommodate for your growing belly.

“A good workout is a great way to clear your mind.”

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Chest Press: Begin laying on your back with your arms stretched straight over your chest. Bending at the elbow lower the dumbbells to your chest while inhaling. At the bottom extend through the elbow and exhale. Again with the chest press laying on your back may or may not be an issue for you during pregnancy. If you find you are more comfortable laying on the floor instead of a bench go ahead and do that. If you are uncomfortable on your back and you have access to an incline bench you can raise the bench slightly so you are not completely flat on your back as well.
Sumo Squat: Taking a wider stance than your regular squat with your toes turned out slightly, bend at the knees and lower into a squat position while keeping your chest upright. Squeezing through the inner thighs exhale as you raise back to your start position. Sumo squats are great for any point in your pregnancy as long as they aren’t uncomfortable for you.
Single Arm Row: Place your knee and hand on a bench or couch and take a dumbbell in your opposite hand. Begin with your arm straight down. As you pull your elbow up exhale and squeeze your shoulder blades together. Inhale as you return to the start position. This supported row should be okay for most people through pregnancy. If you find that it’s not you can take it to a banded standing or seated variation to target the same muscle group.
Hip Thruster: Place your shoulder blades/upper back on a mat or the edge of a couch. Place the weight on your hips. Begin with your hips bent and your bum near the floor. Extend through the hips and lift them up towards the sky. Exhale as you lift your hips and inhale as you lower to your start position. Hip thrusters are okay to do during pregnancy, you may find that you need to place the weight lower on your thighs as your belly grows. This may be an uncomfortable position to get into as you get later into your pregnancy at which point you can move to a banded hip thruster version from your knees or from standing.
Overhead Press: Begin with feet about shoulder to hip width apart and your weights at your shoulder height. Inhale then exhale as you extend your elbows straightening the weights over your head. Inhale and return to your start position. If you find this position becomes uncomfortable at any point in your pregnancy take your overhead press to a seated position.

Start your 2022 off right with a full body dumbbell workout. Remember to listen to your body as you complete this workout and adjust anything that you feel you need to adjust. If there are exercises that aren’t comfortable you can leave them out all together if you like. This workout is designed to serve you as a guide but you are welcome to make it work for you as well. If you are looking for additional modifications feel free to reach out.

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