What exercises are best for weight training at home with free weights?

Question

Like loads of people out there, I want to tone up for summer. I do plenty of cardio 6 days per week but never manage to get onto the weight machines at the gym. Can anyone recommend some exercises I can do at home? I have access to a set of 3kg dumbells - not much, but better than nothing. I'm keen to tone any / all body parts, so tips for anywhere will be appreciated. In particular I'm after a short training programme that I can run through a few times per week - maybe a circuit, 30 mins worth?

Answer 1

Squats or lunges (quads), overhead dumbbell extension or lying dumbell extension (triceps), dumbbell flys or lying dumbbell press (chest) (note - ideally you want to do this on a bench, but you can do it on the floor, but your ROM might be shorter), dumbbell rows (lower back) or pulls ups (upper back - lats), alternating dumbbell curls (biceps), dumbbell shoulder press or lat raises (delts), stiff leg deadlifts w/ dumbbells (hamstrings). These are just afew exercises you can do at home. Good luck.

Answer 2

curls,shoulder press, weighted situps, weighted lunges u can do lunges standing still its much harder,shoulder raise,trcep extensions,wrist curls,concentration curls,cheat press incline chest press,dumbell flys,reverse crunches u use ur legs at a 90 degreee angle and curl those upto ur chest actually raise ur bumb and lower back off the ground,shoulder jerks, rows,back flyes bend at the hips so ur upper body is strait bring the weights down n front of u then pull them up so u feeel a contartion in ur back, super man which strenthens ur lower back, catains char for abs with light weights due super high reps as many as u can pump out ok good luck

Answer 3

1

Answer 4

fantastic question, first of all 6 days a week is too much, your body needs time to settle in to the excercise your body is going through,
second of all start with bench press, then bicep curls, then overhead tricep extensions, overhead press and other things, just excercise your whole body!!!

Answer 5

Lifting and crunching

Answer 6

lift them