Home Workout with Dumbbells

Home Workout with Dumbbells

300-600 kcal burned
60

minutes

Level: Normal
Limit of participants
None
Trainers:

 

The Home Workout with Dumbbells is our free workout plan for you. It is intended for Muslimahs who are new to fitness and physical training. All you need is an open space in your home to perform this workout. Having over-the-door or wall mirrors will greatly help with better posture during your training.

 

What does the weekly workout schedule look like:

  • Monday, Tuesday, Thursday, and Friday – Perform your workout during 45-60 minutes
  • Wednesday and Saturday – Jog for 30-45 minutes
  • Pick a time of day that is free of interruption, and stay consistent with that time

 

What do you need for this workout:

  • Light dumbbells that you feel comfortable with. We recommend starting with each dumbbell of 5-10 pounds.
  • Open space. Having at least one mirror to see your movements and posture.
  • Stretch your muscles for 5 minutes
  • Water, towel, and wrist watch (or wall clock)

 

The Workout

 

Chest Exercise – Dumbbell Press

Perform 3 sets. Each set consists of 8-12 repetitions.  A repetition is a muscle movement, start to end. Take 40 seconds break between sets.

above video by  Passion4Profession / CC BY

 

Shoulder Exercise – Lateral Side Raises

Perform 3 sets. Each set consists of 8-12 repetitions.  Take 40 seconds break between sets.

above video by  Passion4Profession / CC BY

 

Shoulder Exercise – Shoulder Press

Perform 3 sets. Each set consists of 8-12 repetitions. Take 40 seconds break between sets.

above video by  Fitnessyard / CC BY

 

Arm Exercise – Bicep Curls

Perform 3 sets. Each set consists of 8-12 repetitions. Take 40 seconds break between sets.

above video by  Passion4Profession / CC BY

 

Arm Exercise – Tricep Kickbacks

Perform 3 sets. Each set consists of 8-12 repetitions. Take 40 seconds break between sets.

above video by  Passion4Profession / CC BY

 

Back Exercise – One Arm Row

Perform 3 sets. Each set consists of 8-12 repetitions. Take 40 seconds break between sets.

above video by  Passion4Profession / CC BY

 

Leg Exercise – Lunges

Perform 3 sets. Each set consists of 8-12 repetitions. Take 40 seconds break between sets. For first month try doing this exercise without dumbbells. Afterward, start using dumbbells (keep your arms straight like in the video).

above video by  Passion4Profession / CC BY