This workout covers most body muscles as it helps to strengthen and increase their size, especially key muscles like hips, glutes, thighs, chest, back, shoulders, arms, and abs. One great thing about this routine is it’s very beginner-friendly.But first, check with your doctor to make sure this program suits you and your body has no injuries.
Equipment needed: dumbbell, exercise ball, resistance band
- Start the workout with about 10 minutes of warm-up.
- Do 15 reps of each exercise at first, and if you feel like it’s too easy, gradually add more reps.
- Use a heavy weight enough that you can still complete the required reps when lifting it.
- Do this exercise 3 or 4 times a week, not back to back.
- Follow a healthy diet to get the best complete result.
First exercise: Squat With Dumbbell
How to do this exercise:
- Stand with your feet wider than shoulder width.
- Bend your knees and keep balance by putting weight on your heels.
- Sit down until your thigh muscles are parallel to the ground.
- Make sure your back is straight and your abs are tight.
- Push on your heels and lift your body up again.
- Repeat this exercise 15 times.
Exercise two: Pushups
How to do the exercise:
- Place your hands on the floor a little wider than your shoulders.
- Lift your legs using just the balls of your feet.
- Keep your body straight, parallel to the ground, with your muscles tight.
- Bend your arms so you can lower and raise your body.
- Repeat this exercise 15 times.
Exercise 3: Split Squat
How to do the exercise:
- Take a step forward.
- Hold a weight in each hand.
- Lower your back knee down so the front knee is right above your foot.
- Keep your back straight and your abs tight.
- Do this 15 times before switching to the other leg.
Exercise 4: Chest Presses
How to do the exercise:
- Lie down on a bed or any bench.
- Hold the weights and position them right above your chest.
- Bend your elbows and push the weights up.
- Repeat this exercise 15 times.
Exercise 5: Deadlifts
How to do the exercise:
- Stand with your feet a bit wider than shoulder-width apart.
- Hold a medium weight in front of your thighs.
- Make sure your back is straight, lower the weights as much as you can.
- Repeat this exercise 15 times.
Exercise 6: Double Arm Dumbbell Rows
How to do the exercise:
- Bend over until your upper body is parallel to the ground.
- Bend your knees slightly.
- Hold a weight in each hand.
- Pull your hands until they are parallel to the ground and feel the movement in your back muscles.
- Repeat this exercise 15 times.
Exercise seven: Side Step Squats
How to do the exercise:
- Place the resistance band under both feet.
- Hold the upper part with both hands.
- Take a wide step to the right.
- Go down into a squat position.
- And keep your knees behind your toes.
- Alternate stepping a few times to the right and then a few times to the left.
- Repeat this exercise for 12 reps.
Exercise eight: Triceps Kickbacks
How to do the exercise:
- Take a step forward.
- Bend your upper body until it's parallel to the ground.
- Pull your right elbow to line up with your torso.
- Hold a weight in your right hand.
- Move your hand back without moving your elbow.
- Repeat the exercise 15 times.
Exercise nine: Incline Curls on the Ball
How to do this exercise:
- Sit on the exercise ball with weights on your thighs.
- Try moving forward until your back is stretched out on the ball.
- Hold a weight in each hand.
- Bring the weights to your shoulders, then extend your arms out again.
- Repeat this exercise 15 times.
Exercise 10: Seated Rotation for Abs
How to do this exercise:
- Sit up with your back slightly raised, tighten your abs.
- Lift your feet off the ground, hold a weight between your hands, place them in front of your chest.
- Move the weight to the right and then to the left.
- Repeat this exercise 15 times.
Exercise 11: Crunch on the Ball
How to do this exercise:
- Lie back on the exercise ball.
- Put your hands behind your head.
- Tighten your abs, lift your chest and head up, then lower them.
- Try to keep the ball steady.
- Repeat this exercise 15 times.
Exercise 12: Bird Dog
How to do this exercise:
- Place your hands under your shoulders to support yourself, and your knees under your hips.
- Tighten your back and stomach muscles.
- Lift your right arm and left leg to keep your balance.
- Repeat this exercise for 15 reps on each side.
