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 No time, no room, no home equipment ... we all have our excuses for

skipping our workout. Not anymore! I would like to provide you with some

easy exercises that can be performed at home with only a pair of

dumbbells.

By udy "leiman #ay $$, %&&'•

•

•

(mail #ore 

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No time, no room, no home equipment ... we all have our excuses for skipping

our workout. Not anymore! With the total body-training program will provide youwith, you can exercise all your maor muscle groups.

What"s more, you can do that from the comfort of your home, and at your ownpace. #quipment$ %ll you need is a pair of dumbbells, albeit one of suitableweight, so you can improve your muscles and strength.

 %s with any other kind of workout, warming-up is essential before you start. &iveto ten minutes of walking, ogging or similar is recommended.

The Exercises

Squat: 

'tand up feet shoulder width apart( hold the dumbbells straight on yourshoulders or to the side of your body. &lex at the hip and then bend yourknees and go all the way down as if sitting in a chair until your thighs areparallel with the floor.

)ean your torso forward if you feel that your heels are unstable on theground. *hen get back to the initial position without locking your knees atthe end of the movement.

+lick *o #nlarge.

Stiff Leg Deadlift: 

'tand up with feet shoulder width apart holding the dumbbells in yourlowered arms in front of you. end forward at the waist by flexing thehip. /eep your back flat and your head up.

*ighten your buttocks and lock your knees while bending forward. 'top

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shoulder blades.

*hen get back to the starting position in a controlled manner.

+lick *o #nlarge.

Lateral #aise: 'tand up feet shoulder width apart, knees slightly bent. 0old the

dumbbells palms facing each other in front of your body and lift your armslaterally up and away until they reach your shoulders height then slowlyget back to the starting position.

+lick *o #nlarge.

$ent%!"er #o&s: 'tand up with feet shoulder width apart, knees slightly bent, then bendyour torso to the front and stay at a 45-degree angle with the floor.

1ull the dumbbells to the sides of your body while flexing your elbows andpulling your shoulder blades in toward your spine then get back to theinitial position.

+lick *o #nlarge.

$icep 'urls: 6ou can perform this exercise each arm alone, alternating arms, or botharms together.

0old the dumbbells next to your body palms facing forward, and then liftthe dumbbells up by flexing at the elbow oint until they reach 784 of the

way to your  shoulders.

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+lick *o #nlarge.

Lying Triceps Extensions: 

)ie down on your back in a semi-supine position. 0old the dumbbells inyour opposed palms. 6our arms must be at 9:-degree angle to your bodyand the floor.

&lex at the elbow and lower the dumbbells backward to ear level withoutmoving your shoulder oint. ;eturn slowly to the starting position.

+lick *o #nlarge.

()do*inal 'runches: )ie down on your back in a semi-supine position. 0old a single dumbbellwith both hands.

'traighten your arms and point with them to the ceiling. 'lowly raise yourshoulders and upper back, concentrating on your upper abdominals. *henreturn to the starting position while controlling the movement.

+lick *o #nlarge.

The 'o*plete Wor+out

Exercise Targeted (reaWeightForMen,

WeightForWo*en,

Sets #eps Position

Squat&ront and ;ear*highs, <lutes 5-=: kg :-5 kg >-4 ?-=> 'tanding

Stiff LegDeadlift

0amstrings,<lutes, )owerack.

5-=: kg >-5 kg >-4 ?-=> 'tanding

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Lying Press +hest 7-@ kg >-4 kg >-4 ?-=> )ying

Lying Flys +hest 7-5 kg >-7 kg >-4 ?-=> )ying

!"erhead

Press

'houlders&ront and Aid

1arts

7-5 kg >-7 kg >-4 ?-=>'itting8

'tanding

Lateral #aise'houlders Aid1art

7-5 kg =-7 kg >-4 ?-=>'itting8'tanding

$ent%o"er#o&s

Bpper ack 4-@ kg 4-@ kg >-4 ?-=> 'tanding

$iceps 'urls iceps 4-5 kg >-7 kg =-7 ?-=>'itting8'tanding

Lying TricepsExtensions

*riceps 7-5 kg =-7 kg =-7 ?-=>)ying8'itting8'tanding

()do*inals

'runches  %bdominals >-5 kg =-7 kg >-4 ?-=> )ying