Another common mistake is when athletes allow their front knee to fall inward during the squat. As a general rule, you can perform 3 sets of the exercises with 10 reps. Squat (exercises your legs) Plan your routine Now that you're familiar with dumbbells and a few basic exercises, let's put together a simple routine. Stand with your feet should-width apart and core tight as you would with an air squat. You’ll want to keep your back and abs tight so you don’t arch, and keep the feet firmly planted on the ground. Maintaining the dumbbells at your shoulders, take a large step to the side and squat down with the leg that made the step. Starting from the chest, leg, triceps to back, shoulders, biceps, wrist and core, I’ve categorized exercises for each muscle group. You should discontinue repetitions as soon as your form starts to break down. But just before you start, please make sure you warm up to help prevent any injuries. These exercises are applicable to both men and women, and the weight can be adjusted for all body types. Let's go. You probably won’t be able to string them together at first, and that’s ok. Focus on smooth movements and maintaining your form. Stand with feet hip-width apart, and step one leg back so your knee is bent and the toe rests on a chair or stair behind you. Make sure you stretch before any workout! If you do your training at a commercial gym it’s likely that you hit quads with such movements as leg extensions, barbell squats, Smith or Hack squats, and some form of the leg press, while the hamstrings are most often treated to lying leg curls, seated leg curls, and perhaps stiff-legged deadlifts. Working out from the comfort of your home is a great alternative, but some people don’t consider this because they don’t have the equipment or a personal trainer. Complete 3 sets of 8 repetitions with a comfortable weight. But, you don’t want to be working with weights that heavy when you’re first starting out anyway. Because you can work just about every part of the body with a simple pair of dumbbells either at home or in the gym, dumbbell exercises are great for middle age men. Once your dumbbell has reached the ground, return to your starting position. This is easy and simple for any beginner level person. Training using external resistance is an ideal way to build up strength and ability while at the same time changing your body shape (actually, resistance training has a lot of benefits outside of looks too!). This movement requires a lot of strength and balance so you’ll want to master it without weights before adding dumbbells. For this exercise, you’ll want to focus on pushing the butt back as you squat down, and keeping the chest upright. Your legs should be wide enough to swing a single dumbbell through. These exercises will challenge your muscles and tone and tighten your biceps, legs, shoulders, triceps, and abs. Drive back upward to your starting position and repeat. You’ll want to start with lighter weights until you feel comfortable with the movement. Then steadily swing the dumbbell directly overhead keeping your arms slightly flexed. 25-Minute Dumbbell HIIT Workout for Beginners | Livestrong.com If you're a beginner, she recommends doing fewer reps, and if you're more advanced, she recommends working at a higher rep count. Complete 3 sets of 6 repetitions on each leg. Take it slow and focus on balancing throughout the exercise. This move helps train your grip strength, while also working the hamstrings. The goblet squat can be a great alternative to squatting with a bar on your back, especially for beginners to learn the squat technique properly. Grip so that you are in a center-line or pushing slightly outward to Fire up your core work large... 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