As a gym equipment brand, we understand the importance of staying active and maintaining a healthy lifestyle. However, we also know that not everyone has access to a fully-equipped gym or has the time to spend hours working out. That's why we're here to share some tips and exercises that can be done with just 5kg, 10kg, and 20kg hex dumbbells. If you don't have the space or budget to go big, then investing in just these 3 sizes will give you plenty to work with, and many different ways to challenge your body.
Firstly, it's important to understand that these weights are perfect for both beginners and advanced fitness enthusiasts. They're versatile, easy to use, and can be adjusted to suit your fitness level. Here are some exercises you can incorporate into your routine:
Goblet Squats – Grab a 10kg or 20kg dumbbell and hold it with both hands at chest level. Perform a squat by bending your knees and pushing your hips back, keeping your core tight and chest up. This exercise works your quads, glutes, and core.
Dumbbell Deadlift – Grab a pair of 10kg or 20kg dumbbells and stand with your feet shoulder-width apart. Keeping your back straight and core tight, hinge at the hips to lower the dumbbells to the ground. Then, lift the dumbbells back up to the starting position. This exercise works your hamstrings, glutes, and back.
Dumbbell Bench Press – Lie on a bench with your feet flat on the ground and hold the dumbbells above your chest, with your palms facing forward. Lower the dumbbells towards your chest, keeping your elbows close to your sides. Then, press the dumbbells back up to the starting position. This exercise works your chest, shoulders, and triceps. If you don't have a bench, you can do this from the floor.
Dumbbell Rows – Stand with your feet hip-width apart and hold a 10kg or 20kg dumbbell in your right hand. Hinge forward at the hips, keeping your back straight, and let the dumbbell hang down towards the floor. Then, pull the dumbbell up towards your chest, keeping your elbow close to your side. Repeat on the other side. This exercise works your back and biceps.
Dumbbell Shoulder Press – Stand with your feet hip-width apart and hold a pair of 5kg, 10kg, or 20kg dumbbells at shoulder height, with your palms facing forward. Press the dumbbells overhead, keeping your core tight and your back straight. Lower the dumbbells back down to the starting position. This exercise works your shoulders and triceps.
Bicep Curl – Grab a pair of 5kg or 10kg dumbbells and stand with your feet hip-width apart. Hold the dumbbells at your sides, with your palms facing forward. Curl the dumbbells towards your shoulders, keeping your elbows close to your sides. Lower the dumbbells back down to the starting position. This exercise works your biceps.
Complete 3 circuits of each exercise, resting 30 seconds between each exercise, and 2 minutes between each circuit. We'd recommend choosing a rep range of 8 reps - 16 reps for each exercise depending on the weight you choose and your own strength level.
Note. You should be able to complete the movement with good form, and have a fair few reps left in the tank after the first circuit. An effort level of 5 or 6/10 for the individual sets, by the end of the third set, you'll be at a solid 8/10.
Incorporating these exercises into your routine can help you build strength and improve your overall fitness. Remember to start with a weight that's appropriate for your fitness level and gradually increase the weight as you get stronger. If you are new to lifting, we'd recommend choosing a weight you can complete 12 reps with to get started, once you can complete 15, 16 reps, increase the weight and drop the rep range down.
In addition to these exercises, there are a variety of other exercises that can be done with just 5kg, 10kg, and 20kg hex dumbbells. So, don't let a lack of equipment or time hold you back from achieving your fitness goals. Get your hands on some dumbbells and start working towards a healthier you.