25lb Adjustable Dumbbells

 

Dumbbell lunge (hips and legs + balance)

Hold the dumbbells with both hands, squat down with one leg until the knee touches the ground.

Stand up with the heel of the front leg, keeping the torso upright.

3 sets × 8 times on each side

 

Dumbbell curl (biceps)

Stand with dumbbells in front of the thighs, palms facing forward.

Bend the elbows and raise them to the chest, controlling the speed of the fall.

3 sets × 12 times

 

Arm flexion and extension behind the neck (wrist extensor + deltoid)

Sitting or standing, hold one end of the dumbbell above the back of the neck with both hands, palms facing forward, upper arms fixed, and use the elbows as a fulcrum to do arm flexion and extension.

Tip: Both arms can be done at the same time or alternately.

Tip: Both arms can be done at the same time or alternately. 3 sets × 15 times

 

Dumbbell reverse arm extension (brachialis + spinae + hamstrings + lower back muscles)

 

Starting position

Lie face down on a bench, hold both sides of the bench with both hands, straighten your legs and clamp the dumbbells at your ankles

 

Action steps

Use your hips to lift your legs up until they are parallel to or slightly higher than your torso. Hold at the top for a moment, then slowly lower your legs and return to the starting position. Repeat the action to complete the set number of times

3 sets × 10 times