Do you have a pair of dumbbells kicking around that you just don’t know what to do with? Maybe you bought them a long time ago, and they’re just gathering dust in the closet. I have found that I can really get a great workout with just a pair or two of weights! It doesn’t take anything fancy, and you don’t need an expensive gym membership. You just need a little time. The kids can be playing around you, and if you get interrupted, that’s okay too! Building a habit and being active is more important than waiting for the perfect moment.

Below you’ll find a strength training workout that incorporates a pair of dumbbells. While everyone’s fitness level is different, I would recommend anywhere from 5-10 lbs (maybe 15 if you’re feeling adventurous!). If you have a couple different weights, that’s great too! You should be able to complete every rep but still feel challenged doing so.

Note: Please stop any move if you have real discomfort or pain. Listen to your body’s cues, and have fun!

Warmup

• 15 Arm Circles. With your arms out straight on either side of you, draw small forward circles in the air.
• 10 Jumping Jacks. Jumping your legs out wide, simultaneously swing your arms on either side of you until they are straight above your head. As you jump your legs back together, swing your arms back down beside you.
• 5 Squats. With your feet planted hip-width apart, move your bum back and bend your knees forward. Keeping your chest and head lifted, get as low as you feel comfortable or until your knees are at a 90-degree angle. Slowly stand back up, squeezing your tail muscles and drawing your hips up.

Upper Body Circuit

• 15 Bicep Curls. Holding your dumbbells down beside you, draw them up to your chest by bending your arm, keeping your palms forward and the tops of your arms still.
• 10 Close Rows. Bending forward to a 90-degree angle, bring your dumbbells up to your sides with you elbows tucked in and pointed back. Slowly straighten your arms back down below you.
• 5 Overhead Presses. Standing tall, lift your dumbbells above your head and then bring them down to shoulder height.

Lower Body Circuit

• 15 Goblet Squats. Holding one dumbbell vertically in front of your chest with both hands, come down into a squat.
• 10 Curtsy Lunges (5 on each side). Holding both dumbbells down beside you, take a deep curtsy.
• 5 Deadlifts. Holding both dumbbells down in front of you, slowly lower them down to your ankles or as far as you can, while keeping your chest and head lifted and your back straight.

Core Circuit

• 15 Crunches. While lying on your back, lift your knees up and keep your feet planted. Put your hands behind your ears and keep your elbows out on either side of you. Keeping your neck long and your eyes up, slowly lift your shoulders off the ground and then lower. Remember to breathe through it.
• 10 Bicycle Crunches. While lying on your back, lift your knees up to a 90-degree angle and then extend one leg and then the other in a pedaling motion while bringing the opposite knee to elbow. Keeping your neck long, remember to breathe through it.
• 5 Sit Ups. While lying on your back with your legs somewhat extended (adjust as you need), slowly roll up to a sitting position while keeping your feet planted.

Cooldown

• Shoulder Stretch (hold for 30 seconds on each side). Cross one straight arm in front of your chest, and use the other hand to pull it close to you.
• Runner’s Lunge (hold for 30 seconds on each side). Come down into a low lunge so that your hands rest on your front knee or on the ground in front of you. Let your back knee rest on the ground and shift your weight forward.
• Quad Stretch (hold for 30 seconds). Standing on one foot, pull the other heel up to your bum.