Grab yourself a set of dumbbells and some bands for today’s workout! Rep ranges are given in brackets. Complete 2-4 sets of each exercise.
Dumbbell Chest Press (8-12 Reps)
Lying on a bench or the floor, take a dumbbell in each hand. Bend at the elbow keeping your elbows closer to the body and avoid flaring them to the side (they don’t need to be glued to your side, just avoid having chicken wings straight out to the side). Ensure that you lower the dumbbells at the same pace keeping your hands together. At the bottom of the movement push the dumbbells away from your chest to the start position with full extension of the elbows (you don’t need to lock your elbows out at the top).
Single Arm Row (8-10 Reps)
Position one hand and one knee on a bench taking a dumbbell in the opposite hand. Keep your spine neutral in this position with the dumbbell hanging in the opposite hand. Pull the elbow backwards towards your hip while squeezing the shoulder blade towards the opposite shoulder blade at the top. Keep the core tight as you lower the weight in a controlled manner back to the start point. Complete all reps and then repeat on the opposite side.
Banded Bicep Curl (8-12 Reps)
Position the band under your feet securely by standing on it. Take the band in each hand and engage your core before you start the movement. Bending at the elbow curl the band up towards your collar bone. At the top of the movement, return to the start position in a controlled manner.
Banded Tricep Pushdown (8-12 Reps)
Begin by anchoring the band securely over your head (the top of a squat rack or the top of a door frame works great for this). Take the band in both hands and tuck the elbows to the side. Extending at the elbow while they stay at your side push the band down toward the floor. Return to the start position in a controlled manner.
Banded Overhead Press (8-10 Reps)
Standing on the band so it’s anchored securely, stand tall with your core tight and your spine neutral. Raise the band to your collar bone level. Press the band up over your head keeping your core engaged so that you avoid arching through the lower back. Ensure you reach full extension at the top. Bending through the elbow return the dumbbells to your shoulders stopping when your elbows reach 90 degrees.
Dumbbell Lateral Raise (8-12 Reps)
Standing tall with your core tight and your spine neutral, take a dumbbell in each hand and allow them to hang at your sides. Activating through the deltoid (shoulder), lift the weights out to the side to the level of your shoulders. Your arms should be at a slight angle to the front of your body instead of straight out to the side. Lower the dumbbells back to your side in a controlled manner.
Give this workout a try and let me know what your favourite exercises are! As always you can follow along on Instagram for videos as well!
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