Have you joined a gym and got yourself a personal trainer and bought the latest workout gear and programmed your Fitbit to track your daily movements? What?! You haven’t?! What are you doing with all your free time?

Despite what some of our posts might make you think, getting in shape and working on your fitness doesn’t need to be incredibly complicated and costly.

Anything more than nothing is something. And if you’re currently doing nothing, here’s a little something you could be doing to get started. All you need are some dumbbells, which are fairly inexpensive and can be found on Amazon.

No fancy equipment, no gym memberships, just a little bit of effort.

1. Dumbbell squats

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Let’s start with squats, shall we? An excellent all-around exercise for building strength, burning calories, and improving core strength.

There are a lot of squat variations you can do with just a pair of dumbbells, working different parts of your body depending on how you hold them. Hold them by your side to build you leg muscles and burn calories; spread your legs wide and sumo squat with one dumbbell to tighten your but,; or hold them under your chin for front squats to really engage your core.

How to do it:

  1. Holding a dumbbell in each hand, position your legs shoulder width apart (or wider for sumo squats).
  2. Keeping your head up and back straight, sit back into the squat until the dumbbells are an inch from the floor.
  3. Focus on keeping your knees over your toes and chest out – don’t arch your back or lean forward as you drop down.
  4. Exhale, straighten your legs and return to the starting position.

2. Dumbbell floor press

You don’t even need a bench to start working on your bench press. In fact, lying on the floor works to restrict your range of movement and helps isolate and target your chest muscles, all while reducing the risk of a shoulder injury from over-extension.

How to do it:

  1. Lie down on the floor with a dumbbell in each hand.
  2. Bend at the elbows and hold the weights above you.
  3. Press up and straighten your arms before pausing at the top of the rep and lowering slowly to the start position.

3. Dumbbell bent over row/flys

Copyright: nickp37 / 123RF Stock Photo

You’ve worked your chest, now it’s time to work the opposing muscle, your back. As a larger, more active muscle group, you’d be surprised at how much weight you can lift compared to your chest press. If you find that your home weights aren’t especially challenging, try alternating rows and flys to really fatigue the back muscles and work up a sweat.

How to do it:

  1. Bend forward at your hips until your torso is nearly parallel to the floor.
  2. Set your feet shoulder-width apart. Let the dumbbells hang straight down from your shoulders, your palms facing each other, with your arms slightly bent.
  3. While keeping the torso stationary, lift the dumbbells to your side (as you breathe out), keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights).
  4. On the top contracted position, squeeze the back muscles and hold for a second.
  5. Keeping your back flat and your torso sill, raise your arms straight out to your sides until they’re in line with your body.
  6. Don’t change the bend in your elbows.
  7. Pause, then slowly return to the starting position.

4. Dumbbell lateral raise

Copyright: honored / 123RF Stock Photo

Not only do big shoulders looks sexy af, training them regularly significantly reduces your risk of injury, especially when you start using heavier weights. Lateral raises are great for increasing mobility as well as visible shoulder development. They isolate your medial deltoid (the middle of your three shoulder muscles) and help develop your shoulder width and mass.

How to do it:

  1. Stand holding a light dumbbell in each hand (seriously, you’ll think it’s too light to start with but you’ll struggle towards the end).
  2. Slowly lift the dumbbells out to the side until they reach shoulder height – no higher – and resist the urge to cheat by swinging the weight.
  3. Pause, then lower back to your sides, slowly – you’ll build more muscle fighting gravity than letting it do the work for you.

5. Farmer’s walk

This is THE most straightforward exercise you will ever do. It is quite literally picking up some weights and walking. It may not feel like you’re doing a lot, but this move works your shoulder stabilisers, your upper traps and front deltoids, increases your grip strength, and engages your core muscles. All from just walking.

How to do it:

  1. Grab a heavy dumbbell in each hand – think half your bodyweight – and hold them at your sides.
  2. Stand up tall with your shoulders back and walk forward as quickly as you can using short steps.
  3. That’s it!

Gay Personal Trainers

If you would find all this way too easy and decide you’d like someone to help kick your ass, check out our gay personal trainers. They can design a training and nutrition program to suit your individual needs, and be on hand to help coach you towards your goals.

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