My 50-year-old client wanted to start lifting weights at home — these are the 4 dumbbell exercises I gave her first
Try this 20-minute dumbbell workout for a full-body burn at home with one set of weights.
A 50-year-old woman asked her fitness expert for a simple home dumbbell workout to do between her gym sessions. The expert crafted a routine consisting of four exercises: curtsy lunges, thrusters, suitcase deadlifts, and alternating rows. To perform curtsy lunges, start with feet hip-width apart and hold weights at your sides or chest.
Step your right foot to the side and circle it back behind your left in a wide arc, then lower into a lunge with a straight back. Thrusters involve standing with feet shoulder-width apart, holding dumbbells at shoulder level. Brace your core, sit hips back and squat while pressing through feet, then stand and press weights overhead.
Suitcase deadlifts require standing with feet hip-width apart, holding weights at sides, then hinging forward at hips while keeping knees slightly bent, lowering weights toward the ground, and finishing with a powerful stand. Finally, alternating rows involve hinging forward at hips with feet hip-width apart and hands holding weights in front of shins.
Row one weight up toward the back pocket with close elbows, pause, then lower and repeat on the other side. This routine targets major muscle groups, strengthens legs, core, and back, and can be modified based on fitness level.
Written by urgent.news from Tom's Guide's reporting — not their text. Machine-written — may contain errors; check the original before relying on it.
