Health/Wellness - What Can You With a Couple of Dumbbells?

When people think of starting an exercise program, they normally stress out about selecting a gym, selecting what exercises to do and most of all consistently going to gym and seeing results.   

We are all busy, so how about I demonstrate a few easy exercises that you can simply do with a couple of dumbbells?    

Chances are, you can find a couple of dumbbells at your local sports store, your basement or at a hotel.  No excuses so let's get started!

First you can start with a nice Vitamin B shot of Awake Energy, then move onto some great exercises for your Shoulders, Arms, Back and Legs.   

For each exercise, do 3 sets of 10 reps and always have control of the weight and with consistent form.  When you are done with your full body workout, end off your program with a healthy TLS Protein Shake!   

Do this three or four days a week and see results!

Here is a detailed description on how to do each exercise, which is the picture diagram and a step-by-step tip how to do each exercise.

Bicep Curls Using Dumbbells:

1. Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
2. Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
3. Then, inhale and slowly begin to lower the dumbbells back to the starting position.
4. Repeat for the recommended amount of repetitions.

Two-Arm Dumbbells Rows:

1. Grab a dumbbell securely in each hand. 
2. Slowly bend forward at your waist so that your chest is leaning forward over your feet. Keep a slight bend in your knees while keeping your feet at about shoulder width apart. 
3. Start with your arms fully extended, allowing the dumbbells to naturally hang down at about mid-shin level. 
4. Hold the dumbbells so that your thumbs point in toward one another and your palms face your body. Next, lift or “row” the dumbbells up to the top and close to your stomach.
5. Slowly return to the starting position and repeat. 
6. Be sure to keep your head up, back straight and your shoulders back throughout this exercise to keep your back secure and stable at all times.

Shoulder Press:

1. 1. Hold a dumbbell in each hand and sit on a bench with back support.Plant your feet firmly on the floor about hip-width apart.
2. 2. Bend your elbows and raise your upper arms to shoulder height so the dumbbells are at ear level.
3. 3. Pull your abdomens in so there is a slight gap between the small of your back and the bench.
4. 4. Place the back of your head against the pad.
5. 5. Push the dumbbells up and in until the ends of the dumbbells touch lightly, directly over your head, and then lower the dumbbells back to ear level.

Chest Fly:

1. Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out. This will be your starting position. 

2. With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest.

Leg Squats:

1. Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
2. Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. 
3. Begin to slowly lower your torso by bending the knees as you maintain a straight posture with the head up. Continue down until your thighs are parallel to the floor. 
4. Begin to raise your torso as you exhale by pushing the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position.
5. Repeat for the recommended amount of repetitions.

So, there you go!   With a couple of dumbbells, you will have no excuses to get in shape this summer season and look great on the beach!!