You can add on weights once you have conditioned your knees. With or without your dumbbells, begin with one set of five reps, followed by eight reps and then, ten reps.Later, graduate to three sets of ten reps each.Thigh-strengthening squats Starting position: Stand comfortably with feet apart. Dumbbells to be grasped in an overhand grip in both hands. You can hold the dumbbell at the shoulders or in the hanging position at your sides.Motion: Bend your knees and lower yourself towards the floor. Return to upright Position. Repeat as directed. Breathe in deeply as you bend and breathe out as you come upright. Keep your back flat and straight. Don't arch it.If you have never done squats, don't do them fully in the beginning. Work up to a deep squat. Try keeping your heels on the ground all the time. Calf- strengthening raises Starting position: Stand with feet slightly apart. Grasp your dumbbells in the overhand grip in both your hands. Your arms should be hanging down.Motion: Now, raise your body on your toes as high as you can. Hold that position for a second, Lower. Repeat as directed.V-shaping the waistAbdominals flatten the stomach, but sometimes the sides often bulge. These sidebends ought to do the trick to remove those 'love handles'.General: Start with two sets of ten reps each. Graduate to three sets of fifteen reps each.Double sidebends Starting position: Stand with feet apart. Grasp your dumbbells in an overhand grip in both hands. Let your arms hang at your sides.Motion: Bend sideways as far as you can go, first to the left, then to the right. Don't swing your hips or jerk your arms. Repeat as directed.Single sidebends Starting position: Stand with feet together. Grasp your dumbbell in your right hand in an overhand grip. Your left hand should be empty. Both arms should hang down At your sides.Motion: Bend sideways to the right as far as you can go. Return to starting Position. Repeat as directed.Now, grasp your dumbbell in your left hand, keeping the right hand empty. And do the exercise. Repeat as directed.
1. Dumbell Squat Jumps: This is where you want to make sure you have access to a pair of dumbells that you don't mind holding as you fly through the air in your jumps. Like most squat jumps you always start with your feet about slightly wider than shoulder width distance apart. You want to hold the bells by your side as you perform each squat jump in continuous succession one after the other. A decently strong guy can start with a pair of 20 lb dumbells and a decently strong girl can go with a pair of 15 lb bells.
2. Cycled Split Squat Jumps: This is a sure way to increase your overall fitness and leg power. With this squat jump you want to start with your legs split in the position just like you would be in between a set of lunges. One leg is bent at 90 degrees in front of you with the other leg's knee on the ground. From here you want to jump explosively driving your body off of the ground primarily with the front leg. When in the air switch your legs and land back on the ground the same way you did when you started now with the your legs switched. This is a great plyometric and conditioning drill that you can practice in order to achieve tremendous vertical strength and fitness.
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