I wanted to get the most out of my weights, especially dumbbells, but also wanted to make sure I was safe and effective, so I went to the pros at Barry's Bootcamp. I figured I was in good hands here as Barry's Bootcamp has been running since 1998 and attracts some of the best personal trainers.
Although some of best fitness apps already conduct training under the guidance of an instructor, and some of best smart watch allow you to perform subsequent workouts from your wrist, it's useful to be able to select moves to try in the gym or at home, at a pace that suits you.
Jason Leggett, head trainer at Barry's UK, tells TechRadar about the powerful workout you can benefit from using just dumbbells.
1. Squats with dumbbells
- Lie on a bench or floor, place your feet flat on the floor and hold a dumbbell above your chest.
- Twist your chest toward your knees as you would a regular squat, while pressing the dumbbell toward the sky.
- Control your fall back down. Exhale on the way up and inhale on the way down.
2. Russian twist with dumbbells
- Sit on the floor, raise your legs, bend your knees.
- Turn around on your butt and find your balance. Then hold the dumbbell at your right hip and rotate it to the left, controlling the rotation.
3. Weighted folding knife.
- Lie down on a bench or floor with a dumbbell in your hands. Place the dumbbell overhead and behind your head.
- Create a V-shape with your body: lift your legs straight up to the sky, then bring the dumbbell to your toes.
- Walk slowly, controlling all movement.
4. Dumbbell in a sitting position.
- Sit on the floor. Keep your knees raised as in a Russian crunch, balancing on your buttocks while holding the dumbbell close to your chest.
- Hold this pose for 2-5 seconds, then slowly relax your arms and legs.
5. The crunch of a suitcase
- Lying on a bench or floor, hold a dumbbell above your head.
- Bring your knees and shoulders together like a suitcase, with the dumbbell resting above your knees.
- Slowly relax while lying on your back.
6. Legs to the sides over the dumbbell.
- Place the dumbbell vertically on the floor. Lie down with your legs to the side.
- With your feet together, lift your legs and feet over the dumbbell from side to side.
7. Leg raises with weights.
- Lying on the floor or bench, hold dumbbells above your chest, looking down your thighs to maintain tension in your abs.
- Then lift your legs up and down, controlling the entire movement.
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