The simple workout you can do at home without dumbbells

Kristine Tarbert
Senior Lifestyle & Entertainment Producer
Fitness star Kelsey Wells has just launched PWR at Home. Photo: Instagram/Kelseywells

No equipment, no gym? No worries.

At least that’s what you’ll get from this arms and ab workout by Sweat trainer Kelsey Wells, who has just launched a new at home workout program.

“My personal fitness journey started at home and I didn’t have any equipment when I started,” Kelsey tells Yahoo Lifestyle.

“I would encourage you to invest in one set of weights, maybe a set of dumbbells or a kettlebell and with that you can substitute. And then of course you can use a chair, I used to use quite a heavy vase-thing when I did squats and stuff.

“Make do with what you can and just remember every effort you make is something to be celebrated.”

This shoulders and abs superset is something you can try if you just starting out on your fitness journey, don't have a lot of equipment and want to get moving. All you’ll need is a chair and any small object you can find to add some extra weight (for example, water bottles).

Try and get through as many laps as you can of each 6 minute superset (exercise 1 and 2 then exercise 3 and 4) for a quick 12 minute workout.

Tricep dips (with bench or chair)

Photo: Yahoo Lifestyle

Step 1

Begin seated on a chair. Place your hands on the edge of the chair under your glutes and directly below your shoulders, ensuring that your fingers are facing forwards.

Shift your glutes forwards off the chair. This is your starting position.

Step 2

Inhale. Bend your elbows to lower your glutes towards the mat, ensuring that your shoulders, elbows and wrists remain in line with one another.

Step 3

Exhale. Once you have created two 90-degree angles with your arms, push through the heels of your hands and extend your arms to return to the starting position. Avoid using your legs to assist you and always try to maintain an upright position.

Side Raises (with dumbbells or water bottles)

Photo: Yahoo Lifestyle

Step 1

Holding a dumbbell in each hand in a neutral grip (palms facing inwards) and arms extended by your sides, plant both feet on the floor shoulder-width apart. This is your starting position.

Step 2

Inhale. Exhale. While maintaining a slight bend in your elbows, raise the dumbbells outwards and upwards to shoulder height, ensuring that you draw your shoulder blades down and back.

Step 3

Inhale. Lower the dumbbells to return to the starting position.

Arnold Press (standing or seated, with dumbbells or water bottles)

Photo: Yahoo Lifestyle

Step 1

Holding two dumbbells with an underhand grip (palms facing towards your body) directly in front of your chest, plant both feet on the floor slightly further than shoulder-width apart. This is your starting position.

Step 2

Inhale. Exhale. Using the muscles in both your shoulders and arms, extend your elbows to press the dumbbells above your head, rotating your wrists outwards (internal rotation) to turn your palms away from your body. Your arms should be in line with your ears on either side of your head.

Step 3

Inhale. Once your arms are fully extended, bend your elbows to lower the dumbbells into your chest and rotate your wrists inwards (external rotation) to return to the starting position.

Tricep extension (with dumbbell or water/milk bottle)

Photo: Yahoo Lifestyle

Step 1

Holding a water bottle in each hand with a neutral grip (palms facing inwards), plant both feet on the floor shoulder-width apart.

Extend your arms above your head, ensuring that they are on either side of your ears. This is your starting position.

Step 2

Inhale. While keeping your shoulders as still as possible, bend your elbows to lower the bottles behind your head.

Step 3

Exhale. Using your triceps, extend your elbows to return to the starting position, ensuring that your shoulders, elbows and wrists remain in line with one another at all times.

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