Fat Loss 4 Idiots Book

Many people don't have time to consistently go to the gym and want to workout at home. But how many exercises can you do in your workouts at home with dumbbells? I have put together some training options you can do at home. The options include dumbbell workouts and exercises that need no external resistance. I have provided many options so that even a home workout can have variety.

(DB = dumbbell)

Leg Exercises
DB squat
DB lunge
DB step-up (onto bench)
DB split squat

Chest Exercises
DB Flat Chest Press
DB Incline Chest Press
DB Decline Chest Press
DB Flat Chest Fly
DB Incline Chest Fly
DB Decline Chest Fly
DB Pullover

Back Exercises
DB Row
DB Shrug
DB Row-Shrug Hybrid

Shoulder Exercises
DB Shoulder Press
DB -1arm Shoulder Press
DB Lateral Raise
DB Rear Delt Raise

Next is a bunch of leg exercises that will not require external resistance. They challenge you for leg strength, endurance, balance, and agility.

1-leg squat
1-leg deadlift
1-leg romanian deadlift

Push-up Options
Finally, the push-up is an upper-body exercise that is effective at building upper-body endurance and moderate levels of strength.

Pushups (kneeling for beginners)
Decline Pushups
Elevated Pushup (one hand eleveated 4-6 inches on a riser)
Spiderman Pushups (bring your knee to your elbow as you lower your body to the floor) Close-grip Pushups

Ab Exercises
In our ab training, we try to avoid spinal flexion (i.e. rounding the back in crunches). So we stick with...

Plank
Side Plank
Bird Dog
(these three are the most basic exercises to start with, and are great for people that need to improve abdominal endurance)

Then into more advanced ab exercises that still avoid spinal flexion:
Spiderman Climber
Mountain Climber

Whew, that's it, and should keep you busy with your workouts at home.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines. His trademarked home fat loss workouts have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Craig's home workout tips help you burn fat without long, slow cardio sessions or fancy equipment. Craig's home gym bodyweight workouts for fat loss help you lose fat without any equipment at all.