Sounds like a great plan! Full-body toning and strengthening can be extremely beneficial.
If you want a well-rounded workout, try squats, lunges, push-ups, and dumbbell rows.
Incorporating cardio exercises, such as jumping jacks or sprinting in place, can help improve your general fitness. Do you have a set fitness program, or are you looking for ideas?
1. Front Raise
Steps: Assume a starting position.
Stand with your feet shoulder-width apart.
Hold a dumbbell in each hand, fully extended down by your sides and palms facing your thighs.
Lift the weights.
Keep your arms straight and hoist the dumbbells in front of you.
Raise the weights until your arms parallel the floor (at shoulder height).
When lifting, your palms should be facing downward.
Pause:
At the apex of the movement, hold your position for a moment.
Lower the weights.
Controllably lower the dumbbells back to their starting position.
Avoid allowing the weights to drop quickly.
Repetition:
Repeat the required number of times.
Tips:
Form: Maintain a straight back and avoid using momentum to hoist weights.
Exhale as you lift the weights, then inhale as you lower them.
Weight: Begin with lesser weights to maintain perfect form, then progressively increase as you gain strength.
Variation: You can do the exercise one arm at a time to concentrate on each shoulder separately.
Benefits: Enhances shoulder strength and stability.
Improves upper body endurance.
It can help to improve posture.
2. Lateral Raise
To perform a Lateral Raise, start in the following position:
Stand with your feet shoulder-width apart.
Hold a dumbbell in each hand, arms at your sides, palms facing inward.
Execution:
Lift your arms out to the sides, keeping your elbows slightly bent, until they are level with your shoulders.
Keep your palms down and your elbows slightly bent during the exercise.
Pause briefly at the top of the elevator.
Lowering:
Slowly drop the dumbbells back to their original position.
Breathing:
Inhale when lifting the dumbbells.
Exhale while lowering them back down.
Tips for Proper Form.
Avoid Swinging: Keep your movements controlled to avoid using momentum.
Engage Core: Keep a strong core to support your back.
Keep your shoulders down: Avoid shrugging them up toward your ears.
Light Weights: Begin with lesser weights to maintain perfect form, gradually increasing the weight as you gain strength.
Variations
Seated Lateral Raise: To lessen lower-body involvement, perform the exercise while seated.
Single-Arm Lateral Raise: Work on one arm at a time to achieve even strength development.
Benefits
Shoulder Development: Assists in the formation and shaping of the shoulder muscles.
Injury Prevention: Strengthens the shoulders, which may reduce the chance of injury.
Improved Posture: Strengthening the deltoids might help to improve overall posture.
3. Tricep Extension
How to do
Kneel down and hold a 5 or 10-pound dumbbell with both hands, palms resting behind the head of one side of the dumbbell, as shown in the image. Place your hands over your head, arms outstretched, with the dumbbell directly behind your head.
Inhale, bend your elbows, then slowly lower the dumbbell behind your head.
Stop when your elbows are completely bent.
Exhale and slowly raise the dumbbell back to its starting position.
Do three sets of eight to twelve repetitions each.
Instructions:
Starting Position:
Stand with your feet shoulder-width apart.
Grab a dumbbell or barbell with both hands and grip it firmly.
Extend your arms completely overhead, elbows close to your head.
Execution:
Bend your elbows to slowly reduce the weight behind your head. Keep your upper arms still.
Lower the weight so that your forearms are parallel to the ground.
Pause briefly, then straighten your arms and return the weight to the beginning position.
Repeat the required number of times.
Tips:
Keep your core engaged to maintain balance and support for your lower back.
Avoid flaring your elbows out to the side.
To avoid injury, perform the movement slowly and with control.
To avoid damage during tricep extensions, warm up adequately before performing them.
Begin with lesser weights to master your form before increasing to higher weights.
If you have any pre-existing shoulder or elbow problems, speak with a fitness professional or your doctor before performing this exercise.
4. Bicep Curl To Press
To perform the Bicep Curl to Press, start in the following position:
Stand with your feet shoulder-width apart.
Hold a dumbbell in each hand, arms fully extended, palms facing forward.
Biceps Curl:
Bend your elbows to curl the dumbbells up to your shoulders.
Keep your upper arms still and simply move your forearms.
Transition to the Shoulder Press:
Once the dumbbells have reached shoulder height, twist your wrists so that your palms face forward.
Press the dumbbells overhead while fully extending your arms.
Lowering the weights:
Reverse the process by lowering the dumbbells to shoulder height.
Rotate your wrists till your palms are facing you again.
Lower the dumbbells back to their starting position by fully extending your arms.
Repeat:
Complete the specified number of repetitions.
Tips
Form: Keep appropriate form throughout the activity to avoid injury. Keep your back straight and don’t use momentum to lift the weight.
Weight: Select a weight that is demanding yet allows you to retain proper technique. As you advance, you can gradually raise the weight.
Inhale while curling the weights up, then exhale as you press them overhead.
Benefits
Strength: This exercise targets the biceps, deltoids, and triceps, increasing general upper-body strength.
Efficiency: Combining two workouts into one saves time while increasing the intensity of the activity.
Coordination: The Bicep Curl to Press exercises increase muscular coordination and functional fitness, making them an excellent supplement to any workout plan.
5. Hammer Curl Press
To perform the Hammer Curl Press, start with the following:
position:
Stand with your feet shoulder-width apart.
Hold a pair of dumbbells at your sides with a neutral grip (palms facing each other).
Hammer Curl
Keep your elbows close to your body.
Curl the dumbbells to shoulder height while maintaining a neutral grip.
Press:
When the dumbbells have reached shoulder height, turn your wrists so that your palms face forward.
Push the dumbbells up until your arms are completely stretched.
Return:
Lower the weights to shoulder level and reverse the wrist rotation to a neutral grip.
Finish the rep by lowering the dumbbells back to your sides.
Tips for Proper Form.
Maintain stability by engaging your core throughout the workout.
Avoid swinging your body to lift weights; instead, employ controlled movements.
Ensure that your elbows remain close to your body throughout the curl and do not flare out during the press.
Choose a weight that will allow you to complete the exercise with proper form for the required number of repetitions.
Benefits
Biceps Activation: The hammer curl works the brachialis, a muscle beneath the biceps that contributes to overall arm size and strength.
Shoulder Engagement: The press part engages the deltoids, which increases shoulder strength and stability.
Functional Strength: Combining curling and pressing movements improves coordination and upper body strength.
Variations
Seated Hammer Curl Press: To limit momentum and further isolate the muscles, perform the exercise while seated.
Alternating Hammer Curl Press: Work one arm at a time for a unilateral workout that can help with imbalances.
6. Glute Bridge Chest Press
Steps:
Starting Position:
Lie on your back on an exercise mat, knees bent and feet flat on the floor, hip-width apart.
Hold a dumbbell in each hand and stretch your arms straight up to the ceiling, palms facing forward.
Glute bridge:
Engage your core and press your heels into the floor to raise your hips until your body is in a straight line from your shoulders to your knees.
Squeeze your glutes at the top of the bridge.
Chest Press:
Bend your elbows and drop the dumbbells toward your chest as your hips remain raised.
Pause briefly when your elbows are just above the floor.
Press and lower.
Press the dumbbells back to their starting position, fully extending your arms.
Lower your hips!
Benefits:
Strengthens Glutes and Hamstrings: The glute bridge focuses on the glutes and hamstrings, which serve to increase lower-body strength and stability.
Chest and Triceps: The chest press targets the pectoral muscles, triceps, and shoulders, delivering a full upper-body workout.
Maintaining the bridge position engages the core muscles, which improves stability and balance.
Tips: Engage your core during the workout to protect your lower back.
Avoid sagging your hips during the bridge; instead, keep a straight line from your shoulders to your knees.
Choose a weight that will push you while allowing you to retain perfect form.
7. Bent Over Flys
Instructions for Bent Over Flys:
Starting position:
Stand with your feet shoulder-width apart.
Hold one dumbbell in each hand, palms facing each other (neutral grip).
Bend your knees slightly and hinge from the hips, keeping your back straight and your core engaged. Your torso should be nearly parallel to the floor.
Execution:
Lift the dumbbells out to the sides while keeping your elbows slightly bent. Squeeze your shoulder blades together.
Lift until your arms are level with your shoulders or just below shoulder height.
Pause briefly at the apex of the movement.
Return to Start:
Controllably lower the dumbbells back to their starting position.
Tips for Proper Form.
To avoid tension, keep your back straight. Keep your spine neutral throughout the exercise.
Engage Your Core: This helps your body stay stable and balanced.
Controlled motions: When lifting and lowering weights, use gradual, controlled motions.
Avoid momentum. Instead of swinging the weights up, lift them using your muscles.
Variations
Seated Bent Over Flys: Sit on the edge of a bench and bend forward at your hips.
Cable Rear Delt Flys: Perform the exercise with a cable machine, which provides consistent tension.
Using resistance bands instead of dumbbells might provide a different type of resistance.
8. Renegade Row
How to do a Renegade Row?
Starting Position:
Begin in a high plank position, holding a pair of dumbbells shoulder-width apart.
For optimal stability, keep your feet roughly hip-width apart.
Maintain a straight line from head to heels by activating your core.
Rowing Movement:
Shift your weight slightly to the left and row the right dumbbell towards your ribs, keeping your elbow close to your body.
Return the dumbbell to its starting position with control.
Repeat the movement on the opposite side, rowing the left dumbbell while moving your weight to the right.
Form Tips:
Keep your hips stable and prevent moving your torso during rowing.
Maintain a neutral spine and avoid sagging or arching the back.
Engage your core throughout the workout to avoid excessive movement.
Benefits of Renegade Rows:
Improves Core Stability: The plank position works your core muscles, increasing stability and strength.
Improves Upper Body Strength: Targets several upper body muscles, which contribute to overall upper body strength.
Functional Fitness: Mimics real-life movements to improve functional strength and coordination.
Modifications and variations:
Knee Plank Renegade Row: To minimize intensity, perform the exercise from a knee plank position.
No Dumbbells: Instead of using dumbbells focus on your body weight and the rowing motion.
Increased Weight: As you gain strength, increase the weight of the dumbbells to push yourself even further.
9. Full Body Crunch
How to Perform a Full Body Crunch.
Starting Position:
Lie flat on your back on a workout mat.
Stretch your arms upwards and straighten your legs.
Engagement:
Pull your belly button towards your spine to engage your core muscles.
Keep your lower back firmly against the mat throughout the exercise.
Movement:
Lift both your upper and lower bodies off the mat, bringing your arms and legs together.
At the top of the action, try to connect your fingers and toes.
Contraction:
Squeeze your abdominal muscles strongly at the top of the crunch.
Return:
Lower your arms and legs slowly back to the beginning position, making sure they don’t touch the mat.
Maintain control while avoiding using momentum.
Repetition:
Perform the recommended number of repetitions, usually 10-15 for beginners.
Tips for Proper Form.
Breathing: As you compress up, exhale and inhale to return to your starting posture.
Slow and Controlled: Move slowly to increase muscular engagement and limit the chance of injury.
Alignment: Keep your neck neutral; avoid pulling it with your hands.
If this exercise is too difficult, bend your knees slightly or do the action one leg at a time.
Benefits
Core Strength: Works the entire core, including the upper and lower abs, obliques, and lower back.
Increases flexibility in the hip flexors and spine.
Coordination: Improves coordination and balance by moving both the upper and lower bodies simultaneously.
Precautions
If you have lower back pain or an injury, avoid doing this exercise.
Consult a fitness professional if you are unclear about your form or if you have any medical issues that may be affected by this activity.
10. Ab In And Out
How to Do 10 Abs In And Out:
Starting Position:
Sit on the floor, legs extended straight out in front of you.
For further support, place your hands on the floor slightly behind your hips.
Lean back slightly to engage your core.
Movement:
Bring your knees towards your chest while clenching your abs.
As you draw your knees in, try not to curve your shoulders and keep your back straight.
Extend your legs back to the starting position, keeping them slightly elevated to keep your core tight.
Repeat the movement, bringing your knees in and out while utilizing your abs to control the motion.
Breathing:
Inhale while extending your legs out.
Exhale as you lift your knees to your chest.
Repetitions:
Perform 10-15 repetitions in a single set.
Aim for 2-3 sets, depending on your fitness level.
Tips: Engage your core throughout the exercise to prevent lower back pain.
To get the most out of the exercise, move gently and deliberately.
If you find the exercise too difficult, you can alter it by bringing your hands closer to your hips for more support.
Benefits: Strengthens abdominal muscles.
improves core stability and balance.
Improves entire body coordination.
