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Anonymous
I have a couple of dumbbells and an exercise ball; I've been a lazy fuck all my life, so what are a few exercises to start out with using those things that exercise as many muscles and shit as possible. Also, how often should I do them? Thanks in advance.
>> Anonymous
I have no idea how heavy your dumbells are but try something like this out if they're heavy at all. If they weigh a few pounds obviously the resistance won't be enough in the routine.

monday:

two hand dumbell snatch 7x4
over head squat 5x5
curlz 3x8

wednesday:

two hands dumbell clean and press
squatz holding the dumbells on your chest (like top position of curlz) x5
hammer grip curlz 3x8

friday:

two hands dumbell front swings 5x5
floor presses 5x5
walking lunges 5xsome amount of steps depending on your level of fitness

As ab work do one direct ab move (crunches), one twisting move for example when you're in the regular crunch position hold a dumbell with your arms straight and twist it side to side going to floor level if you can and then a lower back exercise, for example the good morning.
Do 3x8 of each.
>> Anonymous
>>283914

Thanks a lot.

They're old, the kind where you can attach individual weights on. I have two 5lbs weights, two 10lbs, and a few heavier ones that I can't recall. I'll try 15, maybe 20, and see how that goes.