The low-impact dumbbell workout you can do while watching Netflix

You don’t need lots of equipment to stay fit, and neither do you have to pull yourself away from the show you’re currently bingeing. All you need is a set of home weights, as this low-impact dumbbell workout can be done at home in front of the TV. 

An all-over body workout, that you could do with the best adjustable dumbbells or just one set of weights you feel comfortable with, this workout will work the arms, glutes and legs. If you don’t have dumbbells you can also use one of the best resistance bands to perform the exercises. 

Below, Mitch Raynsford, strength and conditioning coach for P3RFORM takes us through four quick exercises you can do in front of the TV - saving you time and a costly gym membership.

Raynsford explains that this gentle dumbbell workout is perfect for beginners to resistance or weight training, and is made up of four simple low impact exercises. “These exercises provide low impact on the joints but still allow you to burn those calories and build some muscle without moving more than a few inches from the sofa.” 

Check out the workout below. Each move has a how-to guide and two pictures showcasing the movement, which can be accessed via the arrows. 

Move #1: Goblet squats

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Goblet squat #1

Targets: Quadriceps, Glutes, Hamstrings

Goblet Squat #2

Targets: Quadriceps, glutes, hamstrings 

• Pick up the dumbbell with an underhand grip between your chest, with feet shoulder-width apart and toes slightly pointed outwards.
• Inhale and while keeping your chest up, slowly sit between your legs until your thighs are parallel to the floor. Your knees are allowed to go past your toes. 
• Drive through your midfoot without your heels coming off the floor, push back up to your starting position then exhale.
•  Repeat for 10 repetitions. That's one set: do three more.

Move #2: Alternating bent-over row

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Bent-over row #1

Targets: Upper back, rear delts, biceps

Bent-over row #2

Targets: Upper back, rear delts, biceps

• Grab the dumbbells in each arm with a neutral grip.
• Inhale, and start to push your hips back towards to wall behind you, bringing the DB down towards your knees.
• Once the dumbbells are in a position slightly above your knees, begin the movement by pulling one weight towards your torso.
• Squeeze your lats at the top of the movement, before bringing the dumbbell back down to your knees. 
• Repeat on the other side and continue for eight repetitions on each side. That's one set: do three more.

Move #3: Glute bridges

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Glute bridge #1

Targets: Glutes, hamstrings 

Glute bridge #2

Targets: Glutes, hamstrings

• Lying on your back, bring your feet close to your hips. 
• Rest a dumbbell on your hips to keep stable.
• Drive through heels and extend at the hips, squeezing glutes throughout the movement. Do not overextend through the back: aim for a straight line between your knees and your shoulders. 
• On the decline, do not allow hips to touch the floor to keep them engaged. Repeat 12 times for four sets.

Move #4: Kneeling single arm press

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SA press #1

Targets: Front and mid delts, triceps, core

SA press #2

Targets: Front and mid delts, triceps, core

• Start the movement in a half-kneeling position. Pick up the weight in the opposite arm to the knee that is out.
• Ensure the dumbbell is shoulder height with palms facing forward at 45-degrees and elbows pointing down.
• Inhale, engage your core and on your exhale press the weight directly overhead so that your wrist stops directly over your shoulders.
• Pause at the top and then reverse the movement to return back to starting position.
• Repeat for eight repetitions on each side, and four sets.

Why do this workout?

If you already do lots of cardio, such as running or cycling, adding a couple of resistance-based workouts can be great for building muscle which will boost not just your performance, but also your overall health. The mental and physical benefits of building muscle are huge, helping to manage blood sugar levels, become stronger and even feel more emotionally stable. 

Building muscle is also great for fat loss, as it increases your metabolism. Eating or consuming protein, including the best protein powder for weight loss, after a resistance-based workout can also help to rebuild your muscles and further improve your metabolism.