Home Workout with 2 dumbbells: first month (I)

Every day, there are more people who want to start training with weight, but they find many obstacles to do so. Some lack time to go to the gym, others cannot afford it or lack the resources, others simply do not know how to start or what they have to do.

This series will last for 6 months and we will go step by step, starting with the basic exercises, advancing to multi-sets, and finishing with more demanding and intense routines. We want you to have zero excuses to start training, so let us know if you have any doubt in the comments below and we will try to help you as best as we can.

First month routine

Exercise Guideline

Squats with dumbbell between legs

Bench press on a bench

Dumbbell row

Military press

Romanian deadlift

Chest openings on a bench

Single hand row

Front raises

Bench dips

Bulgarian split squats

Push ups on the ground

Deadlift

Lateral lunges

Heel raises

Surface Crunches

Lying leg raises

Crunches 

Isometric plank

Routine guidelines

You should try to purchase dumbbells with removable weights, there are very affordable sets with two dumbbells and around 20kg of weights. These are perfect to start off and they will allow you to do all the exercises of this routine.

Moreover, as you improve, you can buy extra weights to make the routine much more intense. Do not forget that you have to do the training with a lot of intensity, with a weight that will allow you to do the sets but with some difficulty.

When we indicate that you have to train until failure it means that you have to do as many reps as you can in the set. Keep going until you cannot do a single rep more. Rest between 2 and 3 minutes between each exercise and make sure that you are using the best technique.

Related Entries

• Training at Home with Dumbbells. Month 2 and 3
• Training at Home with Dumbbells. Month 4 and 5
• Training at Home with Dumbbells. Month 6