Workout with dumbbells

The next thing you do after the definition of the "Why" you would like to start your fitness journey - see article - you purchase equipment to help you to become fitter - read article about the equipment needed in order to start your fitness journey.

As a friendly reminder, the two essential pieces of equipments you need are: A yoga mat and a set of dumbbells. These are essentials for working out properly. Both of this equipment are fairly cheap, do not take much space in your place and can be found in every single sport shops near you. So you have no excuses about not having them at home.

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What dumbbells should I purchase?

Today, we will focus on the dumbbells. There are two kinds of dumbbells. You can either purchase adjustable weight dumbbells or fixed weight one. Both of them have pros and cons.

The adjustable weight dumbbells could be a better a better choice to have if you live in a flat with limited space - like us in Paris and Hong Kong. For the lower body exercises you will need heavier weight than for your upper body workout. Plus, if you follow your workouts plans assiduously you will need heavier weights regularly. Obviously, they are not perfect. The center metal bar - where you can snap Osia - might damage the skin of your hands , and if you drop them they might damage your floor. Their round shapes will reduce the amount of exercises you will be able to do.

The range of fixed weight dumbbells is very wide and the most common ones in the gym clubs. For example, Decathlon has their range starting 0.5 kilos and it goes up to 60 kilos at Rogue Fitness. Most of them are made or covered by a layer of PVC which make them more ergonomic and comfortable, they always have a flat side very useful for many exercises such as push ups, and protect your floor in case you drop them from a little bit too high.

Now, you have a better idea what kind of dumbbells you will purchase during your next visit at the sports shop we will provide a non exhaustive list of exercises you will be able to do in order to be fitter than ever. Once you will be fit and you will have done our sessions visible in the previous articles, you can do the same routine but by adding weights.

Dumbbells can be used in order to do almost every single exercises for the upper, lower body or your core in order to add difficulty. It is better to start working out with light weight in order to make sure you master the movement and you avoid being injured at the beginning of your journey. Once you feel confortable you will be able to add weight as you improve.

What exercises should I do?

In order to help you out during your future workouts, we have prepared a list of exercises you can do with or without dumbbells. All of them will be available in our App and detected by Osia by Ahera. We have made 3 lists of exercises: lower body, core, and upper body.

Lower body

Calves raises:

This exercise is focusing on your calves and core.

Start standing, feet slightly wider than hips-width apart. 

With a long, tall spine and abs drawn inward, rise up onto the balls of feet with knees straight but not locked. 

Pause at the top, and squeeze calf muscles.

Lower back down with control.

Chair:

This is the only static exercise of our list.

Rest with your back straight on the wall,

Bend your legs 90 °, and stay in position for 30, 45 or 60" according to your fitness.

Deadlift:

Bend your knees slightly to grab the dumbbells, keeping your shins, back and hips straight. 

Without bending your back, push your hips forwards to lift the dumbbells.

From upright, push your hips back to lower the bar, bending your knees only slightly.

Lunges:

There are many different kind of lunges. Front, side - as visible on the picture illustrating the lower body exercises - reverse and crossed for exemple. Their names might sound the same, they focus on different muscles in your lower body. Try and mix all of them during your workouts. This will break your routine.

Stand with feet hip-width apart, holding a dumbbell in each hand. 

Take a big step front with right leg. 

Bend knees and lower hips until left thigh is nearly parallel to the floor. 

Keep torso upright and hips and shoulders as square as possible. 

Return to the initial position then do the other side.

Squats:

Just as for the lunges, there are about 10 different squats movements. As example, there is: Back, Bulgarian, Front, Full, Half, Goblets, Normal, One leg, Pistols, Sumo and Zercher squats. We will focus on the "Normal" squats in this article but we can do a specific article if you would like to.

Stand with your legs as wide as your shoulders and hold a dumbbell with both hands. 

Stick your bump out, bend your knees and lower yourself into a squat until the dumbbell touches the floor. Make sure your back stays straight in order to avoid injuries.

Drive backup and repeat.

Step ups

Place the front foot on a chair, bench or step.

Go upwards to put your back foot on the support, then go down slowly.

The higher the step, the more your glutes will work!

Carry a dumbbell in the opposite hand of the leg that will be working to facilitate your balance.

Core

Bent Leg V-Up: Start lying on back with legs in air and bent at 90-degrees (shins parallel to floor) and hands clasped over chest. 

In one movement, straighten legs and lift torso up, extending arms and trying to touch toes with hands. 

Lower back down to start.

Deadbug:

Start lying on back with arms extended straight with one dumbbells in each hands over chest and legs lifted in the air and bent at ninety-degree angles. 

Maintaining contact between low back and floor, brace core, then slowly and simultaneously straighten and lower right leg until heel nearly touches floor and left arm until hand nearly touches floor.

Pause for 1 second, then return to start. Then, repeat on the opposite side.

Front Plank With Row and Triceps Extension: As the picture above the Core exercises.

The front flank is one of the most commun exercise in order to work on your core. Most of the plank exercises do not require dumbbells but we have prepared one just for YOU! You are so lucky!

Start in a plank position holding a weight in each hands. Bend your left elbow and pull it up so it's in line with your shoulder.

Try to extend your spine to engage your abs, which will help you stay balanced and your back very straight.

Exhale as you do a triceps kickback by extending your left hand behind you. Return to the initial position. Then, repeat on the opposite side.

Russian twists:

Start seated on the floor balancing on tailbone with knees bent and elevated so your shins are parallel to the floor. Grab a dumbbell with both. Slightly lean back and rotated to left side. 

Squeeze your abs muscles and rotate your upper body to the opposite side. 

Reverse movement to return to start.

Side Plank and Reach Through:

Just a the front plank, there are many variations of this exercise. As we focus on exercise with dumbbells, we will only talk about the reach through one.

Start in a left side plank position with left forearm on the floor, parallel to top of mat, elbow under shoulder, right arm extended straight in air at shoulder level, and right leg stacked on top of left. 

Engage your core and slowly rotate your chest down toward floor while bringing right arm under and across body chest. 

Raise back to start.

Upper body

Arms circles:

Stand up straight with your legs shoulder-width apart. 

Hold a dumbbell in each hand, then extend your arms out to the sides. 

Make small circles forward with your arms. One rotation count as one rep.

Bench press with dumbbells:

Lay on your back on a bench, and plant both feet firmly on the floor.

Reach up and grab firmly one dumbbells in both hands.

Push the dumbbells away from you then down toward your chest. This is one repetition, then start again.

Biceps and Deltoids Squeeze:

Stand straight and lift up your arms and extend them to your side, palms facing forward and elbows bent at 90 degrees with one dumbbell in both hands.

Keep your shoulders down and your wrists right in line with your elbows.

Rotate your arms so your elbows are moving to meet each other in front of you.

Return to the starting position.

Biceps curls: This is probably the most famous exercise and the ones athletes do the most with the bench press. You can do many variations as this one: Normal, Cross chest, one or both arms at the same time. You can also mix it with other exercises such as the overhead press.

Stand straight with your feet shoulder-width apart. Hold firmly a dumbbell in your hand.

With palm facing forward, bend your elbow and pull the weight up towards your chest.

Lower your arm to return in the initial position.

Dumbbells rows:

Hold a dumbbell in your hand, get on one hand and knee on a bench. Keep your back straight in order to prevent injuries.

Your abdominal muscles should remain tight during the entire movement. 

Squeeze shoulder blades together and lift the dumbbells upwards until the upper arm is high enough so your elbow is slightly behind you.

Return to the starting position.

Lateral raises:

Stand tall and straight with knees slightly bent. Holding a dumbbell in each hand, let your arms hang by your sides, palms facing inward.

Keep a slight bend in your elbows as you raise your arms out to the sides until the dumbbells are at the same level as your shoulders.

Lower your arms to return to the initial resting position.

Punches:

Hold dumbbells while standing straight with feet shoulder-width apart and knees soft.

Punch at shoulders level your arms out in front of you one at a time but make sure the entire movement is done under control, you do not want to hurt your elbow.

Then alternate back and forth.

Triceps kickback:

Holding one dumbbell with both hands, hinge forward from your hips, bending your knees slightly. Bend your elbows behind you.

Straighten your arms behind you with your palms facing in. Your arms should be parallel to the floor. Squeeze your triceps, then return to the starting position.

Triceps skull crushers;

Grab your favourite set of dumbbells, and lye on your back with your knees bent.

With one dumbbell in each hand, raise your arms so they are above your chest, making sure your elbows are straight and strong but not locked.

Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your dumbbells so they are on either side of your head, elbows bent and pressing in toward your head.

Lift your arms back to starting position

With this first list of exercises, you should be able to create numerous workouts adapted to yourself. Do not forget, you do these workout and you have started this journey for yourself so make sure you have fun and avoid to always do the same routine.

Osia, our band will be launched in September, it will allow you to track in real time your workouts on your smartphone using our free application. 

Stay safe during your coming workouts, use #ahera during your future masked workouts in order to be reposted on our Instagram and Facebook pages.