Hand Weight workout
FITNESS

Hand weights workout

Add resistance by using hand weights to increase the intensity of your workout.

Hand weights workout

Why
Regularly working out with weights offers your body a range of benefits. Not only does it help to improve your strength and  maintain good balance and coordination, it also assist retaining muscle mass and healthy bone density.

What you need
An exercise ball and two small hand weights.

Reps
Start with eight to 10 repetitions of each exercise. Gradually increase to 12.

 

Get started


1. Bicep curls

Works: The front of your upper arms
How-to: Stand with feet shoulder-width apart, weights in your hands and arms by your sides. Bend the elbow of one arm and bring your fist to shoulder height. Lower. Repeat on opposite side.
Bicep curls


2. Shoulder press

Works: Your shoulders
How-to: Sit on an exercise ball with your back straight and, with the weights in your hands, hold your arms in out to the side with your elbows bent at 90 degrees.  Engage your core and press the hand weights up and together over your head until they gently touch in a controlled movement. Slowly lower your arms to the start position. Repeat.
Shoulder press


3. Narrow squats

Works: Your legs and bottom
How-to: Holding a weight with both hands, stand with your feet parallel and directly beneath your shoulders. Bend knees to a 90-degree angle and lower your bottom. Keep the weight evenly distributed through your heels and your knees above your feet. Squeeze your glutes as you go back up, pushing through your heels as you straighten your legs in between each squat.
Narrow squats


4. Walking lunges

Works: Your legs and glutes
How-to: Start with your back straight, weights in your hands and arms by your sides. Leading with your left heel, take a big step forward and lunge down, bending both legs. Push up through your left heel and come back to standing. Repeat on the other side.
Walking lunges


5. Arm extensions

Works: The back of your arms
How-to: Sit on an exercise ball and look forward. Hold the weight behind your head. Raise your hands up towards the ceiling and straighten your arms. Bring your arms down again slowly, keeping your elbows tucked in.
Arm extenstion