Simple TEN in TEN Strength Training Workout Using Hand Weights

Introduction

No matter what your age, or athletic ability, fitness or mobility regular strength training is the way to go to increase flexibility, mobility, improved performance and well being. It doesn't require hours in the gym to see results. This three set - 10 in 10 minute collection of strength training exercises can be done in the comfort of your own home. It will take as little as ten minutes to complete a full-body strength-building workout. All you need is a set of hand weights a towel and minimal space in your home. The exercises can also be done outdoors. A brief set of warm-up exercises is provided which can be extended to add a cardio-vascular element to your workout.

10 in 10 minute Strength and Muscle Building Exercises
10 in 10 minute Strength and Muscle Building Exercises. Source: Public Domain

WARM-UP With Cardio Exercises

Before you start the 10 in 10 strength training workout begin with a simple warm-up, or a brief jog if you can. Do three minute each of the following exercises for a minimum of 10 minutes of cardiovascular warm-up exercises. This means you can complete the warm-up and exercise set in 20 minutes. You can increase the time for each exercise for a longer workout, or add the addition exercises that have been added to the article. Allow one-two minutes rest before starting the the weight-bearing exercises using the hand weights.

Warm-up 1. JUMPING JACK

Be careful: If you have knee or ankle pain, focus on your form, not your speed. Always try to land on the front of your foot, with your knees bent, to be sure that your muscles, and not your joints, are bearing the brunt of these exercises.

Modify it: Well-cushioned sneakers can also help alleviate the strain of jumping jacks on your joints.

Jumping Jack Warm up and cardiovascular exercise
Jumping Jack Warm up and cardiovascular exercise. Source: Public Domain

How to Do a Jumping Jack

A basic, cardiovascular exercise that can be done in limited space.

1. Stand upright with your legs together, arms at your sides.

2. Bend your knees slightly, and jump into the air. 

3. As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head. 

4. Jump back to starting position.

5. Repeat.

Warm-up 2. Pogo Hops

Pogo Hops Warm up and cardiovascular exercise
Pogo Hops Warm up and cardiovascular exercise. Source: Public Domain

How to Do Pogo Hops

A controlled, modified jump for cardiovascular health.

1. Stand tall with your feet slightly spread, about hip-width apart. 

2. Raise your heels so you are standing on the balls of your feet.

3. Quickly bounce up and down on the balls of your feet. Don't let your heels touch the ground.

Warm-up 3. Reverse Lunges

Reverse Lunges Warm up and cardiovascular exercise
Reverse Lunges Warm up and cardiovascular exercise. Source: Public Domain

How to Do Reverse Lunges

Compared with a basic lunge, this exercise places less stress on the knees while still toning your entire leg. 

1. Stand upright, with your hands at your hips.

2. Take a large step backward with your left foot.

3. Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted.

4. Return to standing by pressing your right heel into the floor and bringing your left leg forward to complete one rep.

5. Alternate legs, and step back with right leg. 

Challenge Yourself: Try this exercise with your hands over your head.





10 in 10

10 in 10 STRENGTH TRAINING WORKOUT USING HAND WEIGHTS

First Set: Rows From Plank, Dumbbell Step-up and Upright Dumbbell Row

For beginners: Do each of the exercises in this set for one minute each, without stopping between exercises.

1. ROWS FROM PLANK

Planks work your core and glutes, but by adding a simple row to a plank, you add extra toning for your arms and back. 

Be careful: The plank pose can be hard on your wrists. 

Modify it this way: Place your knees on the floor as you do plank to reduce the amount of weight resting on your wrists.

Rows from Plank Conditioning Exercise Using Hand Weights
Rows from Plank Conditioning Exercise Using Hand Weights. Source: Public Domain

How to Do Rows From Plank

The exercise turns a simple plank into an upper body workout as well. 

1. Start in a pushup position with weights in your hands, with your legs wider than hip-width to stabilize your body.

2. Keep your core tight and exhale. Lift your right elbow up to lift the weight.

3. Lower your right elbow to rest the weight on the ground.

4. Left your left elbow straight up to lift the weight.

5. Repeat, alternating sides.

2. DUMBBELL STEP-UP

Find a sturdy bench or step for this exercise, which will help tone your legs and lower back. It’s especially good for people with lower back problems. 

Modify It: If you find this exercise too challenging, try it without the weights first. 

Challenge Yourself: Challenge yourself by choosing a taller bench or step to do the exercise with. 

Dumbbell Step-Up Conditioning Exercise Using Hand Weights
Dumbbell Step-Up Conditioning Exercise Using Hand Weights. Source: Public Domain

How to Do a Dumbbell Step-Up

Tone your legs and lower back with this simple exercise.

1. Stand straight facing a sturdy bench or step with a dumbbell in each hand, palms facing your body.

2. Place your left foot on the bench, pressing your heel into its surface.

3. Push your body up until your left leg is straight and you’re standing on one leg. (Keep your right foot elevated.)

4. Lower your body until your right foot touches the floor.

5. Place your right foot on the bench, pressing your heel into its surface.

6. Push your body up until your right leg is straight and you’re standing on one leg. (Keep your left foot elevated.

7. Repeat, alternating legs.

3. UPRIGHT DUMBBELL ROW

This exercise works the muscles in your upper back and shoulders. Try it with dumbbells, kettlebells.

Be careful: Don’t try to lift weights that are too heavy. Heavy weights increase your risk for shoulder and back injuries.

Modify it: If you are doing this exercise at the gym, try using a lightweight barbell. 

Upright Dumbbell Row Conditioning Exercise Using Hand Weights
Upright Dumbbell Row Conditioning Exercise Using Hand Weights. Source: Public Domain

How to Do an Upright Dumbbell Row

Work your upper back and shoulders with this simple exercise. 

1. Hold a dumbbell in each hand with your arms held slightly away from your body.

2. Bend at your hips and knees and lower your torso until it’s nearly parallel to the floor, letting the dumbbells hang at arm’s length.

3. Pull the dumbbells, using your shoulder and back muscles up to the sides of your chest.

4. Pause and slowly lower the weights.

5. Repeat.

Second 2: Dumbbell Offset Reverse Lunge, Hammer Curl and Dumbbell Squat

Take a one minute break after the first set of exercises. Now you’re ready for set No. 2. Like in set No. 1, perform each exercise for one minute and then move onto the next for a total of three minutes of exercise.

4. DUMBBELL OFFSET REVERSE LUNGE

This is a great exercise to work your legs and core. It also builds shoulder strength and improves balance.

Be careful: When doing the lunge, make sure your knee doesn’t bend and move past your toe.

Dumbbell Offset Reverse Lunge Conditioning Exercise Using Hand Weights
Dumbbell Offset Reverse Lunge Conditioning Exercise Using Hand Weights. Source: Public Domain

How to Do a Dumbbell Offset Reverse Lunge

Improve your balance and build strength in your legs and core with this exercise.

1. Hold a dumbbell in your right hand, with your arm hanging next to your side.

2. Step back with your right foot and slowly lower your body until your front knee is bent 90 degrees.

3. Pause, and then push back up to the starting position with your legs.

4. Halfway through the allotted time, switch the dumbbells to your left hand, and complete the lunge using your left foot.

5. PUSHUP-POSITION HAMMER CURL

Looking for toned arms? Look no further. This exercise works your arms and core at the same time. 

Be careful: As you progress, increase the amount of weight you hold in each hand, but don’t speed up your pace. 

Modify it: If this is too challenging to do in a full push up position, try dropping your knees to the floor. That will reduce the weight resting on your upper body.

PushUp-Position Hammer Curl Conditioning Exercise Using Hand Weights
PushUp-Position Hammer Curl Conditioning Exercise Using Hand Weights. Source: Public Domain

How to Do a Pushup-Position Hammer Curl

Work your core and arms in one exercise. 

1. Hold a pair of dumbbells in your hands and assume a pushup position with your palms facing each other. Keep your legs hip-width apart for stability.

2. Tighten your core and glutes.

3. Without moving your upper arm, curl the weight in your right hand up toward your right shoulder.

4. Lower the weight.

5. Without moving your upper arm, curl the weight in your left hand up toward your left shoulder.

6. Repeat, alternating sides.

6. DUMBBELL SQUAT TO ALTERNATING SHOULDER PRESS AND TWIST

By twisting as you complete this exercise, your shoulder muscles can be targeted from various angles. This exercise also tones your triceps.

Be careful: Keep your core tight and back upright throughout this exercise.

Dumbbell Squat to Alternating Shoulder Press and Twist Conditioning Exercise Using Hand Weights
Dumbbell Squat to Alternating Shoulder Press and Twist Conditioning Exercise Using Hand Weights. Source: Public Domain

How to Do a Dumbbell Squat to Alternating Shoulder Press and Twist

Build strong, toned shoulders with this exercise. 

1. Stand with your feet shoulder-width apart. Hold dumbbell in each hand, next to your shoulders, palms facing in.

2. Push your hips back, bend your knees and squat until your thighs are parallel to the floor.

3. Push back up with your legs, pivoting on your left foot and rotating your torso to the right as you press the dumbbell in your left hand above your shoulder.

4. Lower the weight and rotate back to center.

5. Push your hips back, bend your knees and squat until your thighs are parallel to the floor again.

6. Push back up with your legs, pivoting on your right food and rotating your torso to the left as you press the dumbbell in your right hand above your shoulder.

7. Repeat, alternating sides.

Third Set Low Side-to-Side Lunge, Dumbbell Russian Twist, Muscle Maker and Bicep Curl to Overhead Press

Good news! You’re almost done. Take a one-minute break after the second set. Then start the third set, again performing each exercise for one minute each. 

7. LOW SIDE-TO-SIDE LUNGE

Build strength and flexibility in your hips and legs with this exercise. It can also improve balance.

Be careful: Be sure to push your hips back as you lower down and engage your core to keep your upper body vertical.

Modify it: Find this exercise too challenging with a weight? Leave it on the ground for this exercise. 

Low Side-to-Side Lunge Conditioning Exercise Using Hand Weights
Low Side-to-Side Lunge Conditioning Exercise Using Hand Weights. Source: Public Domain

How to Do a Low Side-to-Side Lunge

Improve your balance with this exercise. 

1. Stand with your feet shoulder-width apart, facing straight ahead. Hold a dumbbell in your hand in front of your chest. 

2. Shift your weight to your right leg and lower your body, bending your right knee and pushing your butt back. Keep your left foot flat on the floor and your left leg straight. 

3. Without raising yourself all the way to standing, shift your weight to your left side. 

4. Alternate back and forth between sides. 

8. DUMBBELL RUSSIAN TWIST

Much of your strength comes from your core. This exercise will strengthen all sides of it. 

Modify it: Feel free to do this exercise without holding a weight if it’s too challenging. 

Challenge yourself: Once your core is strong enough, try to complete this exercise by holding your legs higher off the floor. 

Dumbbell Russian Twist Conditioning Exercise Using Hand Weights
Dumbbell Russian Twist Conditioning Exercise Using Hand Weights. Source: Public Domain

How to Do a Dumbbell Russian Twist

Strengthen your abs and core in one smooth motion.

1. Sit on the floor with your legs in front of you, holding a dumbbell in front of your chest with both hands. 

2. Lean your torso back slightly and raise your feet off the floor. 

3. Without moving your torso, rotate the weight to your left and then to your right, quickly

9. THE COMBO MUSCLE MAKER

You may know this exercise as the “man maker,” but both women and men can benefit from this all-in-one exercise. By combining a push up with a barbell press, you will work every major muscle group in your body and get your heart pumping.

Be careful: Move slowly at first through this exercise. It takes a bit of coordination. Speed up as you get comfortable with it. 

The Combo Muscle Maker Conditioning Exercise Using Hand Weights
The Combo Muscle Maker Conditioning Exercise Using Hand Weights. Source: Public Domain

How to Do the Combo Muscle Maker

Sometimes known as the man maker, this exercise works every major muscle group in your body. 

1. Hold a dumbbell in each hand, standing.

2. Bend your knees and place the weights on the floor 

3. Jump with your feet out into a pushup position.

4. Jump back into the squat and stand up, thrusting your arms upwards into an overhead press. 

5. Lower your arms back down to place the weight on the floor once again.

6. Kick out legs into pushup position and repeat.

10. BICEP CURL TO OVERHEAD PRESS

The Bicep Curl to Overhead Press Conditioning Exercise Using Hand Weights
The Bicep Curl to Overhead Press Conditioning Exercise Using Hand Weights. Source: Public Domain

How to Do Bicep Curl To Overhead Press

ADDITIONAL EXERCISES WITH HAND WEIGHTS

Skull Crushers

Skull Crushers Conditioning Exercise Using Hand Weights
Skull Crushers Conditioning Exercise Using Hand Weights. Source: Public Domain

How to Do Skull Crushers

Upright Row

Upright Row Conditioning Exercise Using Hand Weights
Upright Row Conditioning Exercise Using Hand Weights. Source: Public Domain

How to Do Upright Row

Overhead Triceps Extensions

Overhead Triceps Extensions Conditioning Exercise Using Hand Weights
Overhead Triceps Extensions Conditioning Exercise Using Hand Weights. Source: Public Domain

How to Do Overhead Triceps Extensions

Bent-Over Row

Bent-Over Row Conditioning Exercise Using Hand Weights
Bent-Over Row Conditioning Exercise Using Hand Weights. Source: Public Domain

How to Do Bent-Over Row

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