Bodyweight exercises are a great foundation for any workout, but if you want an extra challenge, adding weights is the way to go! In this article, we’ll show you how to add weight to exercises targeting each part of your body. These exercises include:
- Sumo Squats
In the rest of this article, we’ll walk you through each exercise so you can do them with confidence. You can use dumbbells, kettlebells, or even cans of soup! So, what are we waiting for? Let’s get started!
How To Add Weights To 4 Popular Exercises
Start by lying on your back with your feet planted on the floor and knees toward the ceiling. Hold a weight in each hand close to your chest with your elbows close to your sides. Inhale, then exhale, squeeze your abs, and peel your head and upper back off the ground. Hold for a count, then exhale and slowly roll back down your spine to complete one rep. Do 10 to 20 reps.
Stand up straight with your feet shoulder width apart and toes pointed to the sides. Grasp the end of a dumbbell or the weighted part of a kettlebell between both hands and hold it close to your chest. Engage your abs and bend your knees until your hips are level with your knees (or as close as possible). Hold for one count, then slowly straighten your legs back to the starting position.
Repeat 10 to 20 times.
Stand up straight with your feet hip width apart, holding a weight in each hand. Then, step your right foot about two paces in front of your left. Hold your arms straight and close to your sides, then bend both knees, readjusting if necessary to ensure that each leg is making a right angle. Hold for one count, then return to the starting position slowly and with control. Do 10 to 20 reps, then switch sides.
You can use a dumbbell or a kettlebell for this exercise. Place the weight on the outside of your left hand. Start in a full or half plank with abs, legs, and glutes engaged and your whole body in one straight line from head to heels or knees. Now, reach your right hand under your body and pick up the weight. Place it on the ground on the outside of your right hand. Repeat with your left hand to complete one rep.
Do 5 to 20 reps.
Try adding these weighted exercises to your next workout, or do them with light weights as a warm up for a longer workout session. We hope it helps take your workout to the next level!