Full-Body Workout in Quarantine with Weights
0 Comments

With the world dealing with the new Coronavirus Pandemic, it is such an easy time to worry and be anxious because the truth is, we are not sure what the future holds. 

We also know that an “Idle mind is the Devil’s Workshop” (I loved this quote so much when I was little… sooo intense) and right now being bored and idle is the new normal while we are in quarantine.

Now is a great time to do all the things you’ve always wanted to do to Treat Yourself but could never find the time for, like; read a book or study an online course, DIY-at-home Face and Hair masks (I’ve now done both for the first time), a new recipe or maybe you’ve always wanted to start exercising but you can’t make out the time to go to the gym.

Now is the best time to start because Gyms are closed, it’s not even an option so you can’t even feel bad about not going.

You can start working out at home on your own time and watch your body grow stronger and maybe by the end of this Coronavirus Pandemic, working out will be your newest Hobby. 

These Exercises will help tone your entire body, that is, your Legs, Glutes (Booty), Core, Back, Shoulders and Chest.

I am using a set of 3 kg dumbbells each (so a total of 6 kg), you can go higher if you want even more of a burn. 

** Bottles of water (or any other similarly shaped objects) can be a substitute if you don’t have access to dumbbells.

For the most up-to-date news and information about the coronavirus pandemic, visit the WHO website.

If you are in Nigeria you can check for real time updates by visiting www.covid19.ncdc.gov.ng

1. Squat – Deadlift – Alternate Bicep Curl

  • Grab your dumbbells in both hands, standing with your feet hip’s width apart
  • Place your hands in the middle of your legs and squat as low as is comfortable for you
  • Begin to straighten your legs till you are almost standing but keep a slight bend in your knees
  • Immediately, place your weights in front of either thigh 
  • Begin to bend forward at the top of your hips keeping your back straight, lowering your dumbbells along your legs
  • Bend till your torso is almost parallel to the ground (or as far as you are comfortable with), then return to standing with your Back straight 
  • Place your dumbbells on either side of your thighs with your palms facing toward your body
  • Bend your right elbow bringing your dumbbell in towards your shoulder
  • Lower the dumbbell back to the starting position, then curl the dumbbell in your left hand then lower.
  • This completes one rep

Reps: 5-8 | Sets: 2 – 3 | Rest: 1 minute of rest in between each set

2. BENT-OVER DUMBBELL ROW

  • Stand with your feet shoulder-width apart bending your knees slightly
  • Hold a dumbbell in each hand on either side of your legs, palms facing the body
  • Keep your Back straight then bend to about a 45-degree angle and extend your arms so they are straight
  • Pull both dumbbells in towards your chest, bending your elbows and squeezing your shoulder blades together on your Back
  • Slowly lower the weights back to your starting position
  • This completes one rep

Reps: 10-15 | Sets: 2 – 3 | Rest: 1 minute of rest in between each set

3. Squat – Bicep Curl

 

  • Stand with your feet slightly wider than shoulder-width apart with a slight bend in your knees
  • Grab your dumbbells and allow them to drop between your legs keeping your elbows soft
  • Squat till your thighs almost parallel to the ground (or lower if you can)
  • Then curl both dumbbells towards your shoulders at the same time
  • Lower the dumbbells to their starting position and return to standing

Reps: 8-12 | Sets: 2 – 3 | Rest: 1 minute of rest in between each set

4. Alternate Dumbbell Swing Through

  • Stand with your feet shoulder-width apart and hold one dumbbell in your right hand
  • Squat and swing your dumbbell downwards between your legs
  • Push through your feet to stand as you swing your dumbbell upwards to about chest height 
  • Bring your left hand to the dumbbell and change hands
  • This completes one rep

Reps: 10-14 | Sets: 2 – 3 | Rest: 1 minute of rest in between each set

5. Single Dumbbell Row

 

  • Stand with your legs shoulder-width apart bending your knees slightly
  • Hold a dumbbell with both hands between your legs
  • Then bend forward till your back is parallel to the ground (or as far as is comfortable for you)
  • Pull your dumbbell in towards your navel, bending your elbows and squeezing your shoulder blades together on your Back
  • Slowly lower the weight back to your starting position and return to standing
  • This completes one rep

Reps: 10-15 | Sets: 2 – 3 | Rest: 1 minute of rest in between each set

5. Standing Cross Dumbbell Toe-Touch to Press

  • Stand with your feet wider than shoulder – width apart, holding one dumbbell in your left hand
  • Bend your Back bringing your dumbbell towards your right toes (palm facing towards your Body)
  • Begin to straighten your Back as you pull your dumbbell upwards through your chest, bending your elbows 
  • As your weight goes past your chest begin to straighten your elbow and press your weight up (Your palm will now face forward as you press your weight up, straightening your arm)
  • From this position lower your weight (bending your elbows) through your chest and bend your Back bringing your weight towards your right toe

 

Reps: 8-12 | Sets: 2 – 3 | Rest: 1 minute of rest in between each set

5. TEMPO SQUAT

  • Stand with your feet shoulder – width apart. Hold a dumbbell in each hand over your shoulders with bent elbows
  • Begin to squat slowly taking anywhere from 3 – 5 seconds to get your lowest squat position
  • Pause briefly in your squat position
  • Then push through your feet and quickly return to standing (taking about a second)
  • This completes one rep

Reps: 8-12 | Sets: 2 – 3 | Rest: 1 minute of rest in between each set

Do these exercises anywhere from 3 – 5 times a week and watch your Body grow stronger.

HAPPY TONING!

    The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Please you should always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

    0 Comments

    0 Comments

    Submit a Comment

    Your email address will not be published. Required fields are marked *

    Stay Up to Date With Our Latest News & Updates

    Join Our Newsletter

    Follow us for the latest updates and tips from Pinkdreams

    Follow Us

    Stay Connected to Pinkdreams. Follow on all your favorite Social Media Chanels