Full Body Weight Lifting Workout (7 Best Exercises)

How To Do A Vast Squat to Slender Squat

1. Begin standing, toes hip width aside, barely bent knees. Maintain one dumbbell in every hand at your sides.
2. Step your left leg out into a large squat place, toes barely wider than shoulder-width distance aside. Decrease down into a large squat place, decreasing your hips down parallel together with your knees, dumbbells between your legs. Drive your knees out towards your outer three toes.
3. Drive by means of your heels to face tall, stepping the left foot in to fulfill the best foot as you discover a slim squat stance.
4. Then, decrease right into a slim squat (toes no wider than hip distance aside), sitting your hips again as you decrease down, dumbbells exterior the hips.
5. Push by means of your heels to face tall, returning to the beginning place and repeat, this time stepping the best foot out into a large squat stance.

How To Do Pull Ups

1. Stand beneath your pull up bar, toes hip-width aside, neck and shoulders relaxed.
2. Attain up and grip the pull-up bar together with your palms going through away out of your physique (overhand grip), palms barely wider than shoulder-width distance aside.
3. Permit your physique to hold freely together with your arms absolutely prolonged.
4. Provoke the pull up by squeezing your shoulder blades collectively and pulling your chest in direction of the bar. Maintain your elbows pointed downward all through the motion.
5. Proceed to drag your physique, pulling your chest up till your chin is above the bar, or as excessive as you possibly can comfortably go. Maintain your core engaged and your physique straight all through the motion.
6. Slowly decrease your self again right down to the beginning place, extending your arms absolutely.

Modification: Choice to carry out assisted pull ups with an extended loop resistance band. Or, carry out a dumbbell back row and clean (demonstrated on the left within the above picture).

How To Do A Staggered Romanian Deadlift (B-Stance Deadlift of B-Stance RDL)

1. Stand with toes hip-width aside, knees barely bent. Maintain one dumbbell in every hand at your hips, palms going through in in direction of your physique.
2. Stagger your toes, so your left leg is barely in entrance of your proper foot. Kickstand your again proper foot, proper heel floating off the bottom. Maintain 80% of your weight in your entrance foot, 20% in your again proper toe.
3. Keep a staggered stance as you hinge on the hips. Pushing your hips again in direction of the wall behind you as you glide the dumbbells down the entrance of your legs; core tight.
4. Drive by means of your entrance left heel to push your hips ahead, pulling the dumbbells again up in direction of your hips as you stand tall.

How To Do A Dumbbell Shoulder Press and Overhead Tricep Extension

1. Begin in a standing place, toes shoulder width aside. Maintain one dumbbell horizontally between your palms.
2. Brace your core as you press the dumbbell straight overhead, wrists stacked over shoulders, elbows by your ears.
3. Bend your elbows to decrease the dumbbell behind your head, then squeeze by means of the backs of your arms to straighten the elbows, performing an overhead tricep extension.
4. Slowly and with management, decrease the dumbbell to your chest and repeat.

How To Do Step Downs

1. Stand subsequent to a steady bench or chair, toes shoulder-width aside, core tight and engaged. Choice to carry a dumbbell in your left hand, palm going through in. Step your proper foot up onto the bench, planting your proper heel firmly on the floor as you press by means of the heel to face tall. Left foot hangs simply off the bench.
2. With management, slowly decrease your left foot right down to faucet the bottom. On this variation, we’re growing the time underneath stress by decreasing right down to the bottom on a three-count.
3. Then, utilizing the muscle in your proper quad, press by means of your proper heel to face tall, returning to the beginning place.

Modification: The decrease the step, the much less intense this train is. The underside step of a staircase is a good place to start out. For those who don’t have a step obtainable, carry out a split lunge, decreasing down on a three-count to extend time underneath stress.

How To Do A Chest Fly and Knee Tuck

1. Lie in your again, knees bent at 90 levels and stacked over hips. Maintain one dumbbell in every hand palms going through in in direction of one another, and arms prolonged above your shoulders.
2. Inhale to brace your core, urgent your decrease again into the mat as you slowly open your arms (slight bend within the elbows), decreasing the dumbbells in a large arc till they attain shoulder stage (or the bottom). Your elbows ought to stay mushy and never overextended. As you carry out the chest fly, concurrently straighten your legs, kicking your heels out away out of your physique. The decrease your heels, the tougher this train will probably be.
3. Exhale as you pull the dumbbells again to the beginning place, squeezing your chest muscular tissues collectively. As you pull the dumbbells again, concurrently pull your knees in, performing a knee tuck.

Modification: Choice to omit the leg extension, retaining the knees tucked in at 90 levels as you carry out the chest fly.

How To Do A Dumbbell Glute Bridge

1. Lie flat on the ground in your again together with your knees bent at 90 levels and toes flat on the bottom. Choice to elevate your toes by inserting them on a sturdy dumbbell to extend the depth. Maintain one or two dumbbell(s) at your hips, resting in your hip bones.
2. Press by means of the heels to lift your hips off the bottom till your knees, hips and shoulders kind a straight line. It is a glute bridge. Squeeze your glutes laborious and hold your abs drawn in so that you don’t overextend your again throughout the train.
3. Maintain your bridged place for a second earlier than decreasing again down in direction of the mat with management.

Modification: Carry out body weight glute bridges with no weights. Choice so as to add an incline by inserting your higher again on a bench to carry out hip thrusts (if you happen to’re not comfy mendacity in your again).