At each of our gyms in Rossendale, you will find a range of dumbbells. Dumbbells are great for working the entire body with no fuss.
Paul has created a simple yet effective full-body workout using just dumbbells.

Warm up: Always begin your workout with a warm-up to prepare your body. This can include light cardio and dynamic stretching.
Click here to watch the workout video.

Chest Press, works your chest

Lie on a flat bench with your feet flat on the floor and your shoulder blades retracted.
Hold a dumbbell in each hand with your palms facing forward.
Position the dumbbells so that they are directly over your chest with your arms fully extended.
Slowly lower the dumbbells to your chest, keeping your elbows close to your sides.
Pause at the bottom of the movement, then press the dumbbells back up to the starting position.

Bench Row, works your back

Lie on the bench on your stomach, with your chest on the edge of the bench and your feet flat on the floor. Reach down and grab the dumbbells with an overhand grip, slightly wider than shoulder-width apart. Pull the dumbbells up towards your chest, keeping your elbows close to your sides. Pause at the top of the movement, then slowly lower the dumbbells back down to the starting position.

Tricep Kickback, works your tricep 

Pick a single dumbbell up. Stand in front of the weight rack with your feet shoulder-width apart. Bend over at the waist until your torso is almost parallel to the ground. Place your hands on the weight rack, shoulder width apart. Keep your back straight and your head in line with your spine. Whilst holding the dumbbell in your other hand with your palm facing forward. Bend your elbow at a 90-degree angle and keep your upper arm close to your body. Kick back. Extend your elbow to kick the dumbbell back as far as you can. Keep your upper arm stationary and only move your forearm. Pause and squeeze. Hold the dumbbell at the top of the movement for a second and squeeze your triceps.Lower the dumbbell. Slowly lower the dumbbell back to the starting position.

Seated Bicep Curl, works your bicep

    Start with your back against a back rest. Hold your dumbbells, palms facing forwards and let your arms hang to your side. Whilst keeping your feet firmly places on the floor curl the dumbbells up towards your shoulders, keeping your elbows close to your sides. Pause at the top of the movement, then slowly lower the dumbbells back to the starting position. 

    Romanian deadlift, works your hamstrings

    Stand with your feet hip with apart. Hold your dumbbells in front of your thighs. Push your hips back as your slowly lower your dumbells.  Keeping your spin in a neutral position. Lower down until you are at shin level. Slowly bring yourself back up. Remember to always engage your core. 

    Goblet Squat works quads, glutes & legs

      Stand with your feet shoulder-width apart and hold a dumbbell in front of you, with both hands on the weight and your elbows tucked into your sides. Keeping your back straight and your core engaged, bend your knees and squat down until your thighs are parallel to the ground.
      Pause at the bottom of the movement, then slowly push back up to the starting position.

      Remember to cool down and stretch: Finish your workout with a proper cool-down and static stretching to improve flexibility and reduce the risk of injury.

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