Fitness Workouts- A Rough Guide

Physical activity can improve your health and wellbeing as well as reduce the risk of developing several diseases like type 2 diabetes, cancer and cardiovascular disease. Physical activity and exercise can have immediate and long-term health benefits. Most importantly, regular activity can improve your quality of life. It is advised to do these workouts three days of the week with at least one days rest in between each to allow your muscles to recover. Make sure you are hydrated and eat the right amount of nutrients to be well prepared for the workout. When the workout is finished, be sure to keep yourself hydrated in order to replace any fluids lost during the workout. This article will outline great fitness workout techniques.


1. Dumbbell Swing

3 Sets of 10 Reps per dumbbell swing with a 1 minute rest in between each set of reps. Send the dumbbell between your legs by hingeing at the hips, then push your glutes forwards powerfully so you can use hip drive to raise the dumbbell to shoulder height. Reverse the movement to the start and go straight into the next rep.

dumbbell swing workout


2. Overhead Squat

3 Sets of 10 Reps per overhead squat with a 1 minute rest in between each set of reps. Start with both weights held directly overhead, then simultaneously bend at the hips and knees to lower into a squat, without letting the weights come forwards.

overhead squat workout


3. Side Lunge

3 Sets of 8 Reps each side with a 1 minute rest in between each set of reps. Start with a dumbbell in each hand, then take a big step on to one side and bend your leading knee, keeping your foot pointing forwards and your knee in line with your toes. Push off your leading foot to return to the start, and then take a big step the other way to repeat the move; alternate sides with each rep.

side lunge workout


4. Press Up Renegade Row

3 Sets of 8 Reps with a 1 minute rest in between each set of reps. Holding a dumbbell in each hand, perform a press up then at the top, row one dumbbell up to your side. Lower the weight, then row the other dumbbell up to complete one rep.

press up renegade row workout


5. Leg Raise

3 Sets of 10 Reps with a 1 minute rest between each set of reps. Holding a dumbbell between your feet with your heels raised slightly off the ground. Keeping your legs straight, raise them until they are vertical, then lower slowly under control without letting your heels touch the floor.

leg raise workout


6. Power Snatch

3 Sets of 10 Reps with a 1 minute rest between each set of reps. Hold a dumbbell in one hand between your legs with your knees bent. Explosively extend your hips, knees and ankles to raise the weight overhead. Once your body is straight from head to toe, drop into half a squat to catch the weight overhead then stand up straight.

power snatch workout


7. Squat Press

3 Sets of 10 Reps with a 1 minute rest between each set of reps. Start with the dumbbells at shoulder level and lower into a squat, then stand up and press the weights directly overhead. Lower the weights and return to the start position.

squat press workout


8. Jump Squat

3 Sets of 6 Reps with a 1 minute rest between each set of reps. Start with the dumbbells by your sides and lower into half a squat. Jump straight up off the ground, land softly and go straight into the next rep.

jump squat workout


9. Windmill

2 Sets of 10 Reps each side with a 1 minute rest between each set of reps. Hold a dumbbell overhead, then bend at the waist by guiding one hand down your leg. Make sure you keep looking at the weight throughout the move.

windmill workout


10. Rollout

3 Sets of 10 Reps with a 1 minute rest between each set of reps. Kneel with the dumbbells below your shoulders. Roll the weights forwards as far as you can, using your abs to control the movement then return to the start.

rollout workout


11. Back Of Steel

3 Sets of 10 Reps with a 1 minute rest between each set of reps. Start with the dumbbells above your head, then lower into an overhead squat. While still in a squat position, lower the weights to shoulder height, then press them overhead. Continue to repeat the lowering and pressing movement while in a squat.

back of steel workout


12. One Leg Romanian Deadlift

2 Sets of 10 Reps each side with a 1 minute rest between each set of reps. Stand on one leg with the weights hanging down by your thighs. Hinge at the hips to lower the weights towards the floor, keeping them close to your leg – don’t come too far forwards because that will put strain on your lower back.

one leg romanian deadlift workout


13. One-Leg Squat

2 Sets of 6-8 Reps each side with a 1 minute rest between each set of reps. Stand on one leg with the dumbbells by your sides. Keeping your chest up, bend at the hips and knees to lower into a single-leg squat. Press back up to the start. Complete all the reps on that leg, then switch to the other leg.

one leg squat workout


14. Woodchop Lunge

3 Sets of 8 Reps each side with a 1 minute rest between each set of reps. Start with a dumbbell over one shoulder. Lunge forwards with the opposite leg and simultaneously bring the weight down and across your body. Do all the reps on one side, then swap sides.

woodchop lunge workout


15. Turkish Get Up

2 Sets of 6 Reps each side with a 1 minute rest between each set of reps. Lie on the floor holding a weight above your face. Bend your knee on that side then come up onto your elbow, then your hand and push your hips off the floor. Bring your straight leg back below your body, then take your hand off the floor and stand up.

turkish get up workout