Skip to the content

YOU 'CAN' DO IT!

NO KIT? NO PROBLEM. GRAB A CAN...

Whether we've been stockpiling for lockdown or not, we all have a tin or two hiding at the back of our kitchen cupboards!

So, if canned goods aren't on your menu this week, put those cans to good use with a dumbbell workout, no kit required!

Grab a pair of cans, and enjoy a little resistance training at home. Aim for two can-based training sessions a week to help tone and tighten your arms.

Perform 8-10 reps of each of the exercises below, and repeat 3 sets. Remember to engage your core and breathe fully throughout, for best effect.

 

SHOULDER PRESS

Start with your hands at shoulder height, palms and weights (well, cans!) facing outward and your elbows by your sides.

Raise your arms above your head until fully extended. Gently lower back down to shoulder height.

 

SQUAT PRESS

Start with your feet hip-width apart and your hands in front of your chest, clutching your cans.

Lower down into a squat, getting your butt as parallel as poss to the floor.

Make sure your knees are in line with your toes and that your chest stays up. Look forwards to help maintain your balance.

As you come back up, push both arms up above your head, then gently return to your start position.

 

TRICEP EXTENSIONS

Hold one can in each hand above your head and gently lower your hands towards the back of your neck.

Keep your elbows tucked in tight either side of your head and your back nice and straight. Then raise your hands back up above your head.

 

BICEP CURLS

Stand straight with your arms by your sides and palms clutching their cans facing forward.

Bring both hands up and in towards your face, while keeping your elbows tucked in by your sides.

Gently lower your hands back down to your sides.

 

BENT OVER DUMBBELL ROW

Start with your knees slightly bent, and lean over, forwards from your waist. Keep your head up, your back straight and allow your arms to hang in front of you, palms and cans facing forward.

Lift your arms up to your sides, elbows tucked in tightly, and squeeze your back muscles. Gently lower your arms back down.

Ready for more? Check out our online workouts over on YouTube!

Close

Join a gym

Got a friend who’s a member of Village Gym? Enter their refer a friend code here.