Some people find it difficult to build up the courage to go to the gym and workout or struggle to find spare time throughout their busy days to make a trip to the gym. One solution to this is to work out in the comfort of your own home, whether it be in your living room, bedroom or back garden, there is definitely a space you can use.
The only pieces of equipment required for this home workout are the complete basics, two dumbbells, a barbell, and a bench. This article will take you through workout exercises for every muscle group that is simple yet effective and can be used by fitness enthusiasts of all levels from a beginner to an expert. Each exercise should be performed for 8-12 reps and sets ranging from 3-6;
Lower Body Exercises
Stiff leg deadlifts
This exercise can be performed using either dumbbells or a barbell. Stand up straight with your chosen weight in your hand, and slowly bend your back keeping the weight as close to your body as possible. Keep your legs straight and bend your back with the weights making their way closer to the floor. Go down until you feel a strain on your hamstrings and come back up to a standing position.
Put your desired weight on the barbell, and then rest the barbell behind your neck on your traps and shoulders. Put your feet shoulder with apart and squat down while keeping your back as straight as possible, preferably go as deep as 90 degrees. When standing back up drive through your heels and keep your chest and shoulders up. You should feel this exercise mainly in your glutes and quads.
For a more challenging lower body workout you can superset these exercises.
Upper Body exercises
Seated shoulder press
Put the bench into an upright position, and sit on the seat with a dumbbell in each hand with your desired weight. Lift the two dumbbells to shoulder height, around ear level and press up into the air. Bring them back down slowly until at ear level again, and repeat the pressing motion. This will work your triceps and shoulder muscles.
Flat bench chest press
Put the bench into a flat position, and lie back with a dumbbell in each hand with your desired weight. Have the two dumbbells either side of your body in line with your chest, and push up into the air until the dumbbells meet in line with the center of your chest. This works your chest, shoulders, and triceps.
Bent over row
This can be performed using dumbbells or a barbell. Stand up straight and hold the weight. Bend your knees and bring your torso forward while keeping a straight back. Lift the weight up toward your stomach, the weight should be coming up to just below your belly button. This exercise works your back and arm muscles.
Stand up straight with a dumbbell in each hand with your desired weight. Turn your palms facing away from your body, while keeping your elbows as close to your body as possible. Curl the dumbbells up towards your shoulders slowly and feel the muscle contracting. The slower you perform this exercise the better as the more time this muscle is under tension the better.
If you are looking to strengthen your core, or work on building your abdominal muscles, performing a variety of crunches and plank exercises will promote muscle growth and core strength and require no gym equipment.