The Bench, Exercise Ball and Dumbbells program is one of many DailyBurn Tracker workout programs. Sign up for a FREE DailyBurn Tracker account
and start tracking your progress towards this workout, or find another one that you like.
Summary
7 Workouts / 94 Exercises
2% Cardio / 98% Strength Training
Latest Exercisers
Workout Program Description
When you don't have any fancy (or even basic) equipment...
This program mixes up the exercises so your body never gets used to
the same thing and your routine doesn't become stagnant. For each
workout you perform, you must select exercises that you haven't
performed within the past 2 weeks.
Basic:
Select 1 exercise from each muscle group. Perform 1-2 sets of 12
reps. Increase weight for next time by 10% when you can perform the set
completely with good form. P...
When you don't have any fancy (or even basic) equipment...
This program mixes up the exercises so your body never gets used to
the same thing and your routine doesn't become stagnant. For each
workout you perform, you must select exercises that you haven't
performed within the past 2 weeks.
Basic:
Select 1 exercise from each muscle group. Perform 1-2 sets of 12
reps. Increase weight for next time by 10% when you can perform the set
completely with good form. Perform 3 times a week.
Basic/Intermediate:
Select 2 exercises from 3 muscle groups. Perform 2-3 sets of 10 reps. Perform 3 times a week.
Intermediate/Advanced:
Select 4 exercises from 1 muscle group. Perform 3-4 sets of 6-12
reps. One rest day for every 3 lifting days. Perform forced reps,
negatives, pyramids, and supersets on occasion.
Advanced:
Select 5-10 exercises from 1-2 muscle groups. Perform 2-6 sets of
6-12 reps. Perform one-rep max per muscle group one time per 6 weeks.
Frequent supersets and drop-sets. Occasional negatives and pyramids.
Rest as your body tells you.
Squats - Ball 1 set: 12 reps The ball helps with support in this exercise. Place the ball between the wall and your lower back. Step forwards about a foot length and lean gently back into the ball. Make sure most of your support ...The ball helps with support in this exercise. Place the ball between the wall and your lower back. Step forwards about a foot length and lean gently back into the ball. Make sure most of your support comes from your legs. Slowly lower your body down by bending at your knees and allowing the ball to travel up your back. Only go as far as 90 degrees at the knee as any further could put too much pressure on your knee joints. Once you are in the seated position push yourself back up allowing the ball to travel back down to the base of your spine. Keep your chest out and head high at all times through this exercise as it will help to keep your back straight (neutral). Exercise description by Hugo Saner. (less)
Split Squat Push Press 1 set: 12 reps Take one step forward with one leg. Hold a dumbbell with the opposite arm and raise it up to your shoulder. Lower your back knee to the ground until about 1-2 inches from the ground. Then in one motio...Take one step forward with one leg. Hold a dumbbell with the opposite arm and raise it up to your shoulder. Lower your back knee to the ground until about 1-2 inches from the ground. Then in one motion, press through your feet back to a split stance and press your arm with the dumbbell straight up towards the ceiling. This up motion should be fast and explosive, then immediately slowly lower yourself down and repeat. Exercise description and photo by Michael Diebler. (less)
Dumbbell Rear Lunge 1 set: 12 reps Stand with dumbbells grasped to sides. Extend one leg back on forefoot. Lower body on other leg by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to o...Stand with dumbbells grasped to sides. Extend one leg back on forefoot. Lower body on other leg by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending the hip and knee of the forward leg. Repeat by alternating lunge with opposite leg. Keep torso upright during lunge; flexible hip flexors are important. A long lunge emphasizes the Gluteus Maximus; a short lunge emphasizes Quadriceps. Exercise description by Bodybuilding.com (less)
Lunges - Dumbbell 1 set: 12 reps Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you ...Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you so that when you bend your right knee, your thigh and lower leg form a right angle. Slowly bend your knees, lowering your hips so your rear knee just clears the floor. Pause briefly in this position, then slowly straighten your legs and raise your body back up to a standing position. Complete a full set, then switch legs and repeat, or alternate legs for each rep. Make sure your knee does NOT travel past your toes in the down position! Exercise description by Bodybuilding.com (less)
Plie Dumbbell Squat 1 set: 12 reps Position your feet 2-4 inches wider than your shoulders. Hold one dumbbell in front of your body. Point your toes out at a 45 degree angle. While standing upright, keep your knees slightly bent with y...Position your feet 2-4 inches wider than your shoulders. Hold one dumbbell in front of your body. Point your toes out at a 45 degree angle. While standing upright, keep your knees slightly bent with your hips in a neutral position. Don't arch your lower back. To begin the exercise, start by moving your hips back like you were going to sit in a chair. Then, bend your knees letting them follow the exact angle of your toes. Lower your body until your thighs are parallel to the floor or to a position that feels comfortable to you. Exhale and return to the starting position. Remember to maintain good posture with your chest up. Also, keep your feet flat on the ground throughout the movement. You can also do this with a barbell on your back. Exercise description by Bodybuilding.com (less)
What People are Saying
No comments on this program.