Invisible Dumbbells

Help everyone stay healthy with social distancing. Stand 6 feet from your friends and keep your hands in your own personal space.
INVISIBLE DUMBBELL
FITNESS STATIONS

Notes to instructors:
Help students work on muscular fitness without the heavy lifting! These cards are designed to be set up
in station format with small groups of students working at each station. Time each station interval for 30
seconds to 2 minutes. Students perform the exercise on the card and then rotate to the next station.

As with any game or activity resource, its up to you to assess the needs and abilities of the students
under your supervision. Modify these activities as needed to meet the requirements of your space, group
size, and age ranges.

The pages of this packet are designed to be used as station cards. The instructions can be read and
explained by older and more mature students. However, we strongly recommend teaching each exercise
to the group before allowing students to work independently.

Every page includes a reminder to practice safe social distancing. All of the exercises in this packet were
designed to allow students to remain a minimum of 6 feet apart and DO NOT require them to use or
share equipment.



Help everyone stay healthy with social distancing. Stand 6 feet from your friends and keep your hands in your own personal space.
INVISIBLE DUMBBELL
BICEPS CURL

Stand tall, feet shoulder-width
apart, holding invisible
dumbbells at your hips.
Curl both invisible dumbbells
up toward your shoulders.
Lower your arms and repeat.

Muscle Focus: Biceps




Help everyone stay healthy with social distancing. Stand 6 feet from your friends and keep your hands in your own personal space.
INVISIBLE DUMBBELL
DUMBBELL CRUNCH

Lay on your back with your knees
bent, holding the invisible dumbbell
on your chest.
Slowly curl your head and
shoulders up, and then lower back
down to the starting position.

Muscle Focus: Rectus Abdominis




Help everyone stay healthy with social distancing. Stand 6 feet from your friends and keep your hands in your own personal space.
INVISIBLE DUMBBELL
DUMBBELL LUNGES
Stand tall, holding the invisible
dumbbells down at your sides.
Step with your right foot until
your right thigh is parallel to the
floor (left leg stays in place).
Push back up into the starting position.
Repeat with your left leg.

Hamstrings, Quadriceps




Help everyone stay healthy with social distancing. Stand 6 feet from your friends and keep your hands in your own personal space.
INVISIBLE DUMBBELL
DUMBBELL PLANK ROWS
Start in plank position.
Shift your weight to your left arm, and then pull an
invisible dumbbell up to your
shoulder with your right arm.
Lower back to plank position.
Repeat with the other side.
Count 1 rep every time you
complete a row with your left arm.
Muscle Focus: Pectoralis, Biceps




Help everyone stay healthy with social distancing. Stand 6 feet from your friends and keep your hands in your own personal space.
INVISIBLE DUMBBELL
DUMBBELL SQUATS
Stand tall, feet wider than
shoulder-width, holding the
invisible dumbbell with both
hands at the center of your
chest.
Squat down, keeping your knees above your toes,
and then stand back up to the starting position.

Muscle Focus: Quadriceps, Gluteus Maximus




Help everyone stay healthy with social distancing. Stand 6 feet from your friends and keep your hands in your own personal space.
INVISIBLE DUMBBELL
DUMBBELL TRICEPS PUSH
Feet shoulder-width
apart. Bend forward.
Back straight, upper
body parallel to floor.
Invisible dumbbell in your right hand. Elbow close
to your body and your arm bent at a right angle.
Keeping elbow in place, push back. Extend arm
Slowly return to starting position.
Muscle Focus: Triceps