4 simple weight workouts at home

Workout - Weight Workouts

Weight Workouts is the best form of workout to reduce weight. When you are living a life where all you could do is to sit on your couch and literally do nothing, then you must get up and start doing exercise. Workout is not difficult yet it is mandatory if we feel like putting on some calories and weight. Here, in this article, we will discuss five very simple weight workouts at home. Let us get started!

1. Goblet Squat

The muscles that will be toned in this workout are Quads, calves, glutes, abs, arms and grip strength.

How to perform:

  • You must be in your standing position with feet set wider than shoulder-width
  • You must hold a dumbbell with both hands in front of your chest as shown in the image below.
  • Slowly, sit back into a squat position, then drive back up
  • Repeat the same procedure
[caption id="attachment_14564" align="aligncenter" width="300"]goblet-squat goblet-squat[/caption]

2. Dumbbell clean

The muscles that might get worked out are Glutes, calves, quads, biceps.

How to perform:

  • Make a flip with your wrists in such a way that they face forwards
  • Life the dumbbells and bring the weights back to your shoulders. Jump slightly as you move your shoulders back and forth.
  • In order to stand in the normal position, gradually straight your legs.
  • Bring the the weights down to your thigh and lower them before moving into the position of squat
  • Repeat the procedure

3. Flat Dumbbell flye - Weight Workouts

The muscles that might get worked out are Delts, pecs, rhomboids, serratus anterior, rotator cuffs, biceps.

How to perform:

  • Go into your lying position on a flat bench. You must hold two dumbbells at your shoulders. Your palms must face inwards.
  • Fully extend your arms up and press the dumbbells in the upward direction. You will start this workout from this position.
  • Now, slightly bend your arms and create an arc with the weights with weights down to your sides. Keep on doing this until you feel some stretch across your chest.
  • Compress your pecs in order to return the weights to the start position. You will do this by reversing the movement.
[caption id="attachment_14565" align="aligncenter" width="300"]flat-dumbbell-flye flat-dumbbell-flye[/caption]

4. Seated shoulder press exercise

The muscles that might get worked out are shoulders

How to perform:

  • Sit on the bench in upright position
  • Lift and hold the dumbbells straight above your head
  • Bend your elbows slowly and lower down the dumbbells until they come in line with your shoulders
  • Come straight back up to the starting position without stopping
  • Repeat the exercise for 30 seconds
Caution You must do 3 sets of 13-15 reps. Use a lighter weight in your hands if you only want to make it to 11. You should use a heavier weight if you wish to smash 15. [caption id="attachment_14567" align="aligncenter" width="300"]seated-shoulder-press seated-shoulder-press[/caption]

Bottom Line - Weight Workouts

Since, we are living a life where have to state the proof that we are not COVID free, it might be difficult for some people to go to gyms and start doing extensive workouts. All of these workouts mentioned in the article above are extremely easy and a lay-man can easily perform it from his or her home. If you want to order dumbbells or weights then you can also do this by buying from our online store. Hajex Fitness will provide you a guide to perform easy and simple exercises from your home. Visit the site to get benefit from workout experts today. You can also do pelvic floor muscle exercises at homes by following simple steps.