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Home Workout & Benefits Of Exercise

Sometimes we can't always make it to the gym as life can get in the way. This doesn't mean you have to skip your session for the day! Any movement is good. Here is an at home simple workout to get your heart rate up with minimal equipment. Make sure you have done mobility work before exercising to reduce the risk of injury!

Equipment needed:



  • Set of Dumbbells

  • Mat

A1) Goblet Squats- 3 sets of 10 reps- (Modification: No weight)


B1) Push Ups- 3 sets of 10 reps- (Modification: On knees)

B2) Dual Dumbbell Bent Over Row- 3 sets of 10 reps


C1) Dumbbell Reverse Lunges- 3 sets of 10 each side- (Modification: No weights)


D1) Dumbbell Bicep Curls- 3 sets of 10 reps

D2) Tricep Dips- 3 sets of 10 reps- Off the side of a chair


E1) Dumbbell Overhead Press- 3 sets of 10 reps

E2) Dumbbell Lateral Raise- 3 sets of 10 reps


F1) Dumbbell Deadbug- 3 sets of 10 each side. (Modification: No weight)

F2) Front Plank Hold- 3 sets of 45 seconds

F3) Russian Twists- 3 sets of 10 each side. (Modification: No weight)



The Benefits Of Exercise:


  • Cardiovascular Health: Regular exercise strengthens the heart and improves circulation, which can reduce the risk of heart disease.

  • Strengthens Muscles and Bones: Weight-bearing exercises, like squats and lunges, increase bone density and muscular strength.

  • Weight Management: Helps to reduce body fat percentage and maintaining a healthy weight.


  • Boosts Mental Health:

  • Reduces Stress and Anxiety: Physical activity increases the production of endorphins, which are natural mood lifters.

  • Improves Sleep: Regular exercise can help you fall asleep faster and deepen your sleep.

  • Enhances Cognitive Function: Exercise boosts brain function and helps prevent cognitive decline as you age.

  • Increases Energy Levels:

  • Regular physical activity improves muscle strength and boosts endurance, which can help you feel more energetic throughout the day.

  • Enhances Flexibility and Mobility:

  • Stretching and functional exercises increase flexibility and range of motion, which can improve posture and reduce the risk of injury.

  • Promotes Better Lifestyle Habits:

  • Regular exercise often leads to healthier eating habits and other positive lifestyle choices.






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