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Mat and Dumbells

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Some of these exercises consist of movements that require the use of weights. If you do not have access to dumbbells, some people may find that tin cans or bags of four/sugar might be sufficient depending on your ability. 
  


Each exercise carriers a level of difficulty (LOD) scale that indicates the difficulty of that particular exercise. Those levels consisting of 1-3 are focused around beginners. Levels 4-6 are expected to be performed by individuals who have some experience in exercising. Advanced individuals should be able to cover levels 8-10.Select the area of the body you would like to work:

 

       

 

  • Dumbbell Chest  Press 
  • Dumbbel Pec Fly 
  • Incline Chest Press 
  • Press Up  
  • Decline
  • Pec Fly

 

  

 


  • Back Extension 
  • Superman 
  • One arm row   
 

 


  • Shoulder Press  
  • Frontal Raise  
  • Lateral Raise  
  • Upright Row  
  • Shoulder Shrugs 

 

  • Bicep Curl    
  • Tricep Extension   
  • Tricep Dips   
  • Tricep Kickback  
  • French Press 
 

 

 

  • Side Bend  
  • Standing Twist  
  • Ab Curl  
  • Oblique Curl  
  • Oblique Curl Side   
  • Semi Legs Flexed 
  • Reverse Crunch  
  • Bicycle Crunch  
  • The Plank  
  • Ultimate Crunch 
 


 

  • Squat  
  • Lunges  
  • Calf Raise  
  • Leg Curl  
  • Side Leg Lift  

 

 

 

 

 

 

 

 

 

 

 

Remember to always undertake a thorough warm up to ensure that your muscles are warm and the body is prepared for exercise.

Each exercise carriers a level of difficulty (LOD) scale that indicates the difficulty of that particular exercise. Those levels consisting of 1-3 are focused around beginners. Levels 4-6 are expected to be performed by individuals who have some experience in exercising. Advanced individuals should be able to cover levels 8-10.

Muscle groups tend to be catergorised into the following: 1) chest, 2) shoulders, 3) arms, 4) back, 5 abdomen, and 6) legs. Specifically, the chest group contains the pectoral muscles, the shoulder group contains the deltoid, rotator cuff, scapular stabilizers and trapezius muscles, the arm group contains the biceps, triceps, and forearm muscles, the back group contains the latissimus dorsi of the upper back and the erector muscles of the lower back, the abdomen group contains the rectus abdominis, oblique, and intercostals muscles, and the leg group contains the hip (gluteals), thigh (quadriceps), and hamstring muscles.

The general rule of thumb is to try and incorporate all six of these muscles groups into a strength training programme. When incorporating strength exercises into your workout you should ideally aim to perform one to two exercises per muscle group.