Need Monday Motivation? Watch This 5-Exercise Dumbbell Workout By Kayla Itsines Now!

DUMBELL WORKOUT!! Try 12-14 reps per exercises for 3 rounds! . - Burpee squat and press - Weighted sumo squat - Shoulder press - Bicep curl - Static lunge - Dumbbell dead lift - Reverse fly . Save this video and try it later!! www.kaylaitsines.com/app

A post shared by KAYLA ITSINES (@kayla_itsines) on Aug 31, 2018 at 11:16pm PDT

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Here are the benefits which you can expect from 5-exercise dumbbell workout by Kayla Itsines:

1. Burpee squat and press: Burpees are beneficial because they target almost every muscle group in just a few steps. They are a combination of push-ups and squats (as you can see in the video). Burpees are helpful in building your muscular bulk and also help in strengthening your legs, butt, core, arms and shoulders.

2. Weighted sumo squat - shoulder press: Weighted sumo squat are the advanced version of traditional sumo squats. Sumo squats are done by keeping your leg at a wider distance. Your feet need to be pointing outwards while doing sumo squats. Because of the different position, muscles emphasized in sumo squats are different from traditional squats. Sumo squats emphasise more on the butt and thigh adductors - which move your legs inwards towards the body. Doing sumo squats with weights makes the exercise more effective and challenging.

Shoulder press work towards strengthening your upper body.

Also read: 7 Reasons Why Headstands Should Be Included In Your Workout Regime

3. Bicep curls: Apart from helping you have strong and big arms, bicep curls help in improving functional strength. They train your biceps, forearms, shoulders and back muscles, all at the same time.

4. Static lunges: Static lunges are great for toning your butt, increasing your core strength, maintaining balancing and improving hip flexibility. Make sure you do them with the right technique by being in the right posture and bend as much as required. Doing them with weights makes them all the more efficient and challenging.

Also read: Do Workouts Have Anti-Ageing Benefits? Here's What You Need To Know

5. Dumbbell dead lift - Reverse flye: Dumbbell deadlifts primarily work on your butt muscles. They help in keeping your back straight and in extending your hips. Reverse flyes with dumbbells help in strengthening your posterior, shoulders and upper back. This exercise helps in improving posture of the upper body, its functioning and overall movement. Doing reverse flyes with the right technique is important. Watch video for reference.

Here's wishing you a happy and fit week ahead!

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.