30 Day Arms and Squats Challenge – Dumbbell Push-up, Squat and Overhead Press

Gym can be daunting if you haven’t been there in a long time and gained a few pounds in the process. Making time to get to the Gym to exercise everyday can be such a commitment, especially if you are working full time, you will have to work around your busy schedule, compromise on social events, miss out on quality time available to spend with family to name a few of the  inconvenience.

This is why majority of the women prefer home workout as it fit’s around their schedule and mostly around kids.  Well, what can I say? We put together a moderate 30 day challenge for arms and butt. It requires minimal effort and hardly any expensive equipment to begin with. All you going to need is a pair of dumbbells and if possible a weight bar. Be sure to get dumbbells which is not too heavy or way too light  your sets.  

We’ll break down each exercise covered in our 30 day arms and squats challenge.

Dumbbell Push-up to row workout routine:

How to do a dumbbell push-up in a row perfectly?

1. Take a pair of decent size dumbbells, just a little bit wider apart than shoulder length.
2. Get yourself in a dumbbell rows push up position with your hands and legs.
3. Get your body to the floor, hold, then complete one side of the push up.
4. When you get back to your starting position, row the dumbbell to one side of your chest by pulling the dumbbell upwards whilst your other hand is still firm on the floor.
5. hold it there for a second, then slowly bring the dumbbell back down, and follow the same step with your other arm.
6. Once you had done both arms push-up with dumbbell, we can conclude that as one full repetition (rep).

Some of the common questions asked are:

Why are dumbbell push ups harder? Well the answer is in the question. Push ups are generally easy to do if you are only aiming for 50 of them. The moment you add weight on top of your body weight, it makes it much harder as gravity will fight against you.

What muscles worked during dumbbell push up rows? The main muscles exercised during this workout routine is your core, chest, biceps and triceps. You may benefit from an overall strengthening of your abs too.

Dumbbell Squats and Overhead presses:

Squats is one of my favourite exercise as it works in areas that equipment can’t dream of assisting. Well, you can get support a bench press bar but still the main workout is controlled and executed by you. Having dumbbell added to the mix during a squat exercise will help intensify the workout regime and help you achieve your weight loss goals quicker. 

Dumbbell squats works on glutes muscles, legs, back and overall strengthening of your body. Squats just alone won’t the calories on your target board, adding dumbbell will create Resistance allowing your body to burn more fat. Dumbbell squats at home is an easy way to get started as you will be in your comfort surroundings, not having to worry about getting your positions wrong whilst you are starting up. 

Weight Squats:

This is your typical squats routine. Pick any weight that suits you and get your legs in position. Make sure you are not bending your knee when lifting weight. Squats is known to tone your butt muscles and also helps your arms.