Home gym workouts are easy to customize and put together. Whether you are just starting out or simply want to sneak in some extra gym sessions at home, these home workouts are the perfect way to step up your training.
What You’ll Need
Getting a good workout in at home doesn’t require very many things, as most exercises can be done using the same types of weights. Here are the things you will need for our recommended workouts:
- A set of dumbbells or kettlebells*
- Puzzle mats, to protect both you and your floor
- A sturdy, adjustable workout bench
*Over time, you will build up a nice set of weight ranges. If you are just starting out, purchase a set that weigh enough so that you can complete three sets of each exercise.
Getting warmed up is important, and it can be done in any number of ways. Try some of the following exercises to prep your body for weight training:
- Dynamic stretching
- Jumping rope
The following exercises can be done with both dumbbells and kettlebells.
- Flat bench Press
- Lie on your back and hold two dumbbells at chest level. Raise dumbbells straight up and down.
- Inclined bench press
- Same as bench press, but incline your bench so you are sitting at an angle.
- With two dumbbells, lie on a flat bench, elbows slightly arched, and raise dumbbells until they are side-by-side in front of you. Then bring them back down.
- Lie on your back with one dumbbell in both hands. Start with arms extended above your chest. Lower the dumbbell over your head then back up, keeping your arms extended.
- Bent-over rows
- Stand and reach down with a dumbbell in each hand. Keep your knees slightly bent as you lift the dumbbells up until your arms are parallel to your body. Lower your arms and repeat.
- Straight arm pull backs
- While squatting, hold a dumbbell in each hand and bring your arms straight back while keeping your arms extended.
- Kneeling one-arm rows
- With one knee and hand on a bench, lift dumbbell in other hand straight up and down without moving anything but your arm.
- Wide rows
- With a dumbbell in each hand, squat down. Lift both dumbbells straight up and down without changing angles at knees or hips.
- Standing/Seated bicep curls
- Hold one dumbbell in each hand, palms facing up, and curl each arm until the dumbbell reaches your shoulder.
- Standing/Seated hammer curls
- Same as bicep curls, but hold the dumbbells with your palms one another
- Concentrated bicep curls
- Stand behind an inclined bench and rest your arm on the back support. Hold a dumbbell and do a standard bicep curl.
- Supine biceps curl
- Lie on your back, holding dumbbells, with your arms below your body. With your palms facing up, do biceps curls.
- Standing/Seated tricep extensions
- Hold one dumbbell behind your head, elbows at 90 degrees. Raise the dumbbell until your arms are almost extended.
- Tricep kickbacks
- Place one hand and knee on a bench. Hold a dumbbell in your other hand and, with palm facing your body, extend your elbow all the back.
- Lying tricep extensions
- Lie on your back with a dumbbell in each hand. Bring the dumbbell up above your head, palms facing up, and extend your arms up towards the ceiling.
- Upright rows
- Stand straight up, dumbbell in each hand, and raise your arms all the way up until the dumbbells reach your chin.
- Seated shoulder press
- Sit on a bench holding two dumbbells at shoulder level. With palms facing forward, extend your arms straight above your head.
- Front raises
- Stand up straight with one dumbbell in each hand. With palms facing your body, raise the dumbbells forward then up until your arms are parallel to the ground.
- Standard squats
- Hold a dumbbell in each hand and squat, bending your knees until they form a 90-degree angle.
- Stationary lunges
- Holding dumbbells, place one leg in front of you. Lower down until your front knee form a 90-degree angle to the ground. Switch legs.
- Side lunges
- Holding dumbbells, take a wide step sideways until your leading knee forms a 90-degree angle. Then lunge to the other side.
- Toe raises
- Holding dumbbells, raise up onto your toes and then back down.
- Weighted crunches
- Lie on your bench and hold a dumbbell on top of your chest. Perform a full crunch while holding the dumbbell.
- Side Bends
- Hold a dumbbell with one hand, stand up straight, then tilt your upper slightly to the side before returning to neutral.