Free weights consist of dumbbells, barbells, weight plates, medicine balls and any other objects that are not bound by chains or pulleys. When you want to utilize these tools to lose inches, your best bet is to perform circuit training. This causes you to build muscle while burning calories at the same time. Added muscle leads to a higher caloric expenditure when you are at rest. The goal with your exercises is to incorporate as much movement as possible.
Step 1
Grab a pair of dumbbells to do squat and presses. Stand with your feet about shoulder-width apart and hold the weights above your shoulders with your palms facing forward. Lower yourself down until your thighs parallel the floor and stand back up. Push the weights straight above your head until your arms are fully extended and lower them back down. Repeat the whole sequence.
Step 2
Pin one end of a barbell into the corner of a room and fasten a weight plate to the other end to do jammers. Stand with your feet slightly wider than shoulder-width apart and squat down to grab the bar. Place your hands in an overlapping position on the bar and hold it right in front of your chest. Your elbows should be bent and in between your thighs at this point. Stand up as you push the bar forward and extend your arms. Rise up onto your tip toes and fully lengthen your body. Reverse the motion to get back to the starting point and repeat.
Step 3
Execute a set of renegade rows with dumbbells. Place the dumbbells on the floor approximately shoulder-width apart. Assume a push-up position with one hand on each dumbbell. Lower your chest down toward the ground by bending your elbows and push yourself back up. Raise the right dumbbell up to your side, then lower it back down. Perform another push-up and raise the left dumbbell. Alternate back and forth with each push-up.
Step 4
Sit sideways on a weight bench to do boat curls and presses. Hold dumbbells at your sides with your palms facing forward and lean back slightly. Raise your legs in the air so your knees are in front of your chest and lift the weights by bending your elbows. Stop when the dumbbells are by your shoulders and push them straight above your head as you turn your palms out. Lower the weights back to your shoulders, then to the starting point and repeat.
Step 5
Grab a medicine ball to do v-ups. Lie flat on your back with your legs straight and stretched out behind your head with the ball in your hands. Raise your legs and arms at the same time as you balance on your butt and try to touch the ball to your feet. Lower yourself back down and repeat.
Step 6
Perform a set of medicine ball slams. Stand with your feet shoulder-width apart and hold the ball high over your head. Swing it down in front of your body forcefully and throw it into the ground. Catch it off the bounce, raise it back up and repeat.
Tips and Warnings
- Perform each exercise back to back with 30-second rest breaks. Once you finish the circuit, repeat three or four more times. Aim for 15 to 25 reps with each exercise.
Things You'll Need
- Dumbbells
- Barbell
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