Best Home Workout Plan in The Lockdown Due to COVID-19

  • 2 months   ago
Dumbbell Workout at home

The fitness industry can sometimes seem like a bewildering blur of new ideas, with novel diets, workout classes and equipment cropping up constantly, surrounded by hype that claims they’re the best possible way to get fit. If that sort of thing leaves you cold, it should be reassuring to know that it can all be ignored in favour of a far more traditional route to fitness – a set of dumbbells and a few well-planned home workouts.

There’s a good chance you already have the dumbbells, sitting around somewhere gathering dust, but if you don’t then take a look at our selection of the best dumbbells to find a set that suits you. There are options for all comers, whether you’re after the cheapest set you can find – it’s just a weight with a handle, after all – or ready to splash out on some durable cast iron, shiny chrome, or some-kind-of-black-magic adjustable dumbbells that change the weight for you at the click of a button.

Once you’ve got your weights, you need the well-planned home workouts. You’ll find those right here. This four-week training plan consists of three workouts a week, with all the set, rep and rest counts detailed below. We’ve marked them as Monday, Wednesday and Friday sessions, so you can enjoy the weekend without needing to make time for a workout, but you can mix up those days to fit your schedule. Just make sure you have a day’s rest in between the workouts. If you invested in a set with multiple weights you can increase the weight involved as the weeks go on, which will keep you motivated as a tangible measure of your progress.

One last thing to say: this workout plan is best done by someone who is already fairly experienced with weights, simply because some of the moves are unlikely to be familiar to newcomers and it’s important to get the technique right to avoid risking injury.

Home Dumbbell Workout Plan


How To Warm Up


One of the advantages of home workouts is that you don’t have to spend any time travelling to and from the gym, which means you definitely have the time to get a thorough warm-up in before you tackle one of the sessions below.

You only need to spend a few minutes warming up before the workout to be firing on all cylinders from the off, rather than creaking your way through the first couple of sets with cold muscles. Warming up also reduces your risk of injury during a workout, and it should help reduce any muscle soreness you experience in the days afterwards.

The key to a good warm-up is to work the muscles you’re intending to use in the workout itself. There’s little point in jogging on the spot or doing jumping jacks if you’re about to do a weights session. Instead try this routine, which involves seven stretches that target muscles all over the body, followed by movements that mirror the workout you’re about to perform. Your best bet is simply to perform the exercises you intend to do in your workout using light weights or no weight at all, which will get your muscles used to the relevant movements before you challenge them with added resistance.


Workout 1: Monday

1 Dumbbell swing

  • Sets 3 Reps 10 Rest 60sec
  • Send the dumbbell between your legs by hingeing at the hips, then push your glutes forwards powerfully so you use hip drive to raise the dumbbell to shoulder height. Reverse the movement to the start and go straight into the next rep.

2 Overhead squat

  • Sets 3 Reps 10 Rest 60sec
  • Start with both weights held directly overhead, then simultaneously bend at the hips and knees to lower into a squat, without letting the weights come forwards.


3 Side lunge

  • Sets 3 Reps 8 each side Rest 60sec
  • Start with a dumbbell in each hand, then take a big step to one side and bend your leading knee, keeping your foot pointing forwards and your knee in line with your toes. Push off your leading foot to return to the start, then take a big step the other way to repeat the move. Alternate sides with each rep.


4 Press-up renegade row

  • Sets 3 Reps 8 Rest 60sec
  • Holding a dumbbell in each hand, perform a press-up then at the top, row one dumbbell up to your side. Lower the weight, then row the other dumbbell up to complete one rep.


5 Leg raise

  • Sets 3 Reps 10 Rest 60sec
  • Hold a dumbbell between your feet with your heels raised slightly off the ground. Keeping your legs straight, raise them until they are vertical, then lower slowly under control without letting your heels touch the floor.

Workout 2: Wednesday

Like the first workout of the week, this session focuses on functional movements. And you can’t get more functional than a power snatch, which involves shifting a weight from a low position to above your head in one explosive move. The next move is the jump squat, which is a safe way of improving power just as you start to fatigue in the workout. The two abs moves at the end of the session are among the most effective exercises you can do in your quest to develop a rock-hard six-pack.

1 Power snatch

  • Sets 3 Reps 10 Rest 60sec
  • Hold a dumbbell in one hand between your legs with your knees bent. Explosively extend your hips, knees and ankles to raise the weight overhead. Once your body is straight from head to toe, drop into a half squat to “catch” the weight overhead, then stand up straight.


2 Squat press (or thruster)

  • Sets 3 Reps 10 Rest 60sec
  • Start with the dumbbells at shoulder level and lower into a squat, then stand up and press the weights directly overhead. Lower the weights and return to the start position.


3 Jump squat

  • Sets 3 Reps 6 Rest 60sec
  • Start with the dumbbells by your sides and lower into a half squat. Jump straight up off the ground, land softly and go straight into the next rep.


4 Windmill

  • Sets 2 Reps 10 each side Rest 60sec
  • Hold a dumbbell overhead, then bend at the waist by guiding one hand down your leg. Make sure you keep looking at the weight throughout the move.


5 Roll-out

  • Sets 3 Reps 10 Rest 60sec
  • Kneel with the dumbbells below your shoulders. Roll the weights forwards as far as you can, using your abs to control the movement, then return to the start.


Workout 3: Friday


It’s the final workout of the week – but the moves don’t get any easier. In fact, the first one may be the most challenging you’ve ever attempted. It may not look particularly complex or heavy, but pressing weights directly overhead from a squat position requires impressive levels of mobility and control. The session ends with Turkish get-ups, where you go from lying down to standing up with the weight overhead. It’s so good that it’s almost an entire workout in itself.


1 Back of steel

  • Sets 3 Reps 10 Rest 60sec
  • Start with the dumbbells above your head, then lower into an overhead squat. While still in a squat position, lower the weights to shoulder height, then press them overhead. Continue to repeat the lowering and pressing movement while in a squat.

2 One-leg Romanian deadlift

  • Sets 2 Reps 10 each side Rest 60sec
  • Stand on one leg with the weights hanging down by your thighs. Hinge at the hips to lower the weights towards the floor, keeping them close to your leg – don’t come too far forwards because that will put strain on your lower back.


3 One-leg squat

  • Sets 2 Reps 6-8 each side Rest 60sec
  • Stand on one leg with the dumbbells by your sides. Keeping your chest up, bend at the hips and knees to lower into a single-leg squat. Press back up to the start. Complete all the reps on that leg, then switch to the other leg.

4 Woodchop lunge

  • Sets 3 Reps 8 each side Rest 60sec
  • Start with a dumbbell over one shoulder. Lunge forwards with the opposite leg and simultaneously bring the weight down and across your body. Do all the reps on one side, then swap sides.

5 Turkish get-up

  • Sets 2 Reps 6 each side Rest 60sec
  • Lie on the floor holding a weight above your face. Bend your knee on that side then come up onto your elbow, then your hand and push your hips off the floor. Bring your straight leg back below your body, then take your hand off the floor and stand up.