How to Lift Small Free Weights

For some, small free weights are a waste of time. These are the people who love to lift heavy all the time, and they know no other way. But the truth of the matter is, using small free weights can be quite advantageous. Not only are they convenient enough to fit into a purse or desk drawer, but they also have the ability to pulverize your body. They just need to be used the right way.

Things You'll Need

  • Light dumbbells
  • BOSU
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Instructions

  1. Small But Deadly

    • 1

      Get a BOSU. The first thing you need to do is get a BOSU Balance Trainer. This is a tool that looks like a Swiss ball that has been cut in half. It has a platform on one side and an inflated dome on the other. It can be used on either side, hence its name---BOSU, which means BOth Sides Utilized.

    • 2

      Go around the world. Lie on your back on a BOSU with small dumbbells in both hands. Lift your hips up so you have a straight line from your shoulders to your knees. Extend your arms over your head with your palms up. Swing one arm all the way around until it is just above your thigh. As you do this, twist your palm so it is facing down. Now bring this arm back to the starting point while simultaneously swinging the other arm forward. Alternate back and forth. This works your chest, shoulders and core.

    • 3

      Do some cobras. Lie on your stomach on a BOSU with your feet on the floor and in a wide stance. Grab two small dumbbells and extend your arms out straight. Now swing one arm behind your back so it is just above your glutes. Start with the palm down, and when you swing it behind you, turn the palm up. Alternate your arms back and forth, as in Step one. This exercise works your back and shoulders.

    • 4

      Throw some rights and lefts. Grab a pair of small free weights. Lift them up in front of your chest with your elbows tucked in. Now throw punches straight out in front of you.

    • 5

      Write some letters. Lie on your side with your bottom leg bent and tucked behind you. Extend the top leg straight out. Now place a small dumbbell on top of the straight leg and hold it from falling off. Lift your leg up and draw big Ws in the air.

    • 6

      Do some rolling punches. Lie on a BOSU with your lower back in contact with it and your upper back up in the air. While holding two small dumbbells, roll from side to side and throw punches in the air.

    • 7

      Do side plank presses. Lie on your left side in a staggered stance position with your forearm on the ground and perpendicular to your body. Grab a light dumbbell with your right arm and tuck your elbow back behind your hip. Now lift yourself up into a side plank position while simultaneously pressing the dumbbell overhead. But instead of stopping, keep pushing the dumbbell straight overhead and lift your hips up as high as you can. Reverse the whole motion and repeat.

    • 8

      Perform slingshots. Stand in front of a BOSU with light dumbbells in your hands. Come into a deep squat until your glutes touch the BOSU. Now roll back while extending your arms straight overhead. Come into a position where you feel a strong core contraction. Now use a little bit of momentum to crunch forward and bring your arms back forward. Then squat back up to a standing position. When you do this, keep your arms straight out in front of you.