Today I’m sharing a workout that doesn’t requite much equipment so it’s perfect to do at home.

If you’re looking for a gym workout or something different than this one, be sure to check out my workouts page. All of the workouts that I’ve shared on Get Fit Fiona are categorized so that they’re easy to find.

If you’re looking to get a set or two of dumbbells to use at home, I like these ones (affiliate link) from Amazon. I typically recommend one set of lighter ones for upper body exercises and a set of heavier ones for things like squats and lunges.

Start at the top of the list with the dumbbell squats and perform 12 reps and 3 sets, resting for 2 minutes between sets. Once you’ve completed those, move on to the next exercise on the list until you’ve completed them all.

You’ll want to use a weight that challenges you, but also allows you to complete all of the reps with proper form. It’s not worth it to compromise your form because that could cause an injury and no one wants to deal with that! If you’ve chosen a weight that’s too heavy, simply pick another one that’s more manageable.

Dumbbell squats

With feet hip width apart and dumbbells in your hands at your sides, use the glutes to lower your hips back and down while bending at the knees and ankles. Once you’ve reached the lowest position you can without leaning forward too much or letting the knees collapse in, return to a standing position, again using your glutes to propel yourself.

Overhead press

Stand with your feet hip width apart with a dumbbell in each hand. With your upper arms in a 90 degree angle to your torso and your hands directly above your elbows, lift your hands straight up so that your arms are straight above your head. Slowly lower your hands back down to the starting position. 

Walking lunges

Stand with feet hip width apart. Step forward with one foot so that the front leg’s thigh is parallel to the ground, and the back leg’s shin is parallel to the ground. The back knee shouldn’t touch the floor. Use your quads and glutes to step the back foot back towards your front foot and end by standing straight up with your feet hip width apart again. For the second lunge step forward with the other foot. Continue alternating legs.

Upright row

Stand with your feet hip width apart, a dumbbell in each hand just in front of your thigh, palm facing your thigh. With a neutral spine slide your hands up your body until your hands are almost at your armpit. Slowly lower your hands back down to the starting position. 

Wall sit

Stand with your back to a wall and slowly slide your back down while stepping out your feet until your knees are bent at a 90 degree angle and your thighs are parallel to the floor. Your feet should be about hip width apart. This is an isometric hold, so you’re staying in this position for the entire time.

Bicep curls

Start with the feet hip width apart, and back in a neutral position. With a dumbbell in each hand, keep your elbows in close to your side and raise the dumbbell upwards. Movement should be at the elbow, not the wrist. Lower the dumbbell with a controlled movement, not allowing gravity to take over.

What’s your favorite exercise to do at home?

As always, talk to your doctor before beginning to workout. Honor your body and modify this workout as needed for you and your body.

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At Home Workout
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