To all my anxious gym girls feeling a bit overwhelmed, I’ve got a dumbbell-only workout that’s perfect for getting you started! The gym can seem intimidating at first, but with these straightforward exercises, you'll build confidence in no time.
Check out the TikTok video where I walk you through each move, and let’s get into it!
1. Dumbbell Deadlifts
Start by placing those dumbbells on your thighs with your feet about shoulder-width apart. Bend your knees slightly and push your bum back, as if you’re trying to touch the wall behind you. Go as low as you can without rounding your back—ideally stopping just below your knees. At the top, push your hips through and squeeze your glutes. A handy tip is to “spread your cheeks apart” as you lower and then “squeeze them together” as you rise. This move targets your hamstrings and glutes effectively.
2. Dumbbell Reverse Lunges
Hold a dumbbell in each hand by your sides. Step back with one leg, aiming for 90-degree angles in both legs at the bottom of the lunge. Make sure your back knee nearly touches the floor to get a full range of motion. Alternate legs with each rep. Your dumbbells shouldn’t be too heavy—focus on maintaining good form and depth.
3. Unilateral Dumbbell Row
Grab a dumbbell and place your knee and hand on a bench or any stable surface. Let your arm hang straight down with a flat back—avoid rounding your shoulders. Pull the dumbbell back towards your hip, feeling a squeeze in your back muscles. Move in an arc motion, pulling back and then lowering the dumbbell slowly.
4. Dumbbell Shoulder Press
Perform this seated or standing. With a dumbbell in each hand, press the weights directly overhead, keeping your shoulders back. Lower the dumbbells slowly back to shoulder height. You don’t need to bring them together at the top, but make sure to lock your elbows when pressing up.
These exercises are designed to help you build strength and confidence. If you’re looking for more tailored guidance or personalised workout plans, be sure to check out our online coaching programs or book a free consultation call with Meg. Let’s get you feeling strong and confident in the gym! 💪
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