The following workout is for those who only have access to a set of dumbbells. 20-Minute Total-Body Dumbbell Workout for Beginners Ready for a full-body tune up? 275 Bodyweight Exercises to Shake Up Your Workout Routine In order to view the gallery, please allow … Straighten your arms and return to the starting position (c). As you get stronger, your heavy set of dumbbells will feel lighter, and you can increase weight by five-pound increments. Beginner Dumbbell Workout Female. Keep your knees slightly bent but keep your legs stiff and locked into place. How to: Lie down on the ground with your feet flat and knees bent. In my very first novice regular, I attempted to make you comfortable with utilizing machines. How to: Sit on a plyo box and hold one dumbbell in each hand. All rights reserved. Working your glutes, arms, chest and back, these four fundamental dumbbell exercises focus on targeting major muscle groups. Weak shoulders can prevent an athlete from performing overhead movements like overhead squats, snatches or jerks and gymnastics exercises … But in order to get the most out of your dumbbell workout and ensure that you’re moving safely and efficiently, maintaining proper form is key. This workout routine is tailored to those that consider themselves beginners as far as strength training is concerned. Dumbbells typically offer a better range of motion than barbells, allowing you to build even more strength in the pectoral area. It is... 2. A quality dumbbell bench press will also spruce up those triceps and work the shoulder muscle… google_ad_width = 468; To do this exercise: Stand with a dumbbell in each hand, your arms down at your sides, and … Push the right dumbbell back up to starting position and repeat with the left arm (d). It’s a full body workout that can be performed two to three times per week depending on your level of fitness. Easy full body workout: These are the best home dumbbell exercises for beginners 1. RELATED: 3 Quick Triceps Exercises for Sculpted Arms. Targets: Glutes and chest Put your right hand on the box (a). There’s no piece of workout equipment that can make you feel more powerful and strong than a pair of dumbbells. The basic dumbbell row is one of the best exercises for your back, attacking both the lats and rhomboids. In order to perform the exercises listed you will need access to a pair of dumbbells and a flat bench. Bend your right elbow to lower the dumbbell down to your chest, keeping the left arm raised (c). Working your glutes, arms, chest and back, these four fundamental dumbbell exercises focus on … Keeping your torso and thighs aligned, press the dumbbells up above your chest, palms facing away from your face (b). In this at-home workout with dumbbells, we’ll perform seven exercises as a circuit. The workout routine is split in two different workout days, each day consisting of 7 exercises. We love the deadlift here at T3. Using dumbbells will work more muscles around the shoulders and chest than using … Strength Training for Beginners: 4 Must-Do Exercises, The Strength Workout Every Woman Should Be Doing, 3 Quick Triceps Exercises for Sculpted Arms, How to Get Toned Arms With 6 Easy Exercises, 275 Bodyweight Exercises to Shake Up Your Workout Routine, HIIT It Hard with These 27 Beginner Workouts and Tips. This 30-minute, full-body dumbbell workout incorporates basic strength movements that will help you lay a good foundation as you progress in your resistance training. To get through everything you can try and lighten your weights, do only 1 set instead of 2, or just do as many of the exercises … Ben Booker, lead trainer of Daily Burn’s Live to Fail program and founder of Second Chance Lifestyle, says, “When you can’t follow a smooth up and down motion, or the weight gets squirrely, then drop the weight to get the form right.”. Copyright © 2011-2012. Lower your left arm back down, and then switch sides (c). The alternating bicep curl is the most iconic dumbbell move. Dumbbell Workout for Beginners Homepage Description The following dumbbell workout has been designed for beginners and intermediates. Another great dumbbell workout for beginners is the shoulder press. Workout A. Dumbbell Squats, or Goblet Squats, or Split Squats, or Lunges (choose one) 3 sets of 8-10 reps. 2 minutes rest between sets. Why it works Dumbbell training allows you to workout … Unlike exercise machines, dumbbells give you freedom of movement and force you to recruit more muscles at once. Grasp a dumbbell in your left hand and bring your torso foward you so your back is flat and parallel to the floor. How to Get Toned Arms With 6 Easy Exercises In order to perform the exercises listed you will need access to a pair of dumbbells and a flat bench. Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011 Workout Routine Snapshot 2 Workout Days 0 Cardio Exercises 14 Strength Training 0 Stretching Exercises 2 Abs 2 Back 2 Chest 2 Shoulders 2 Thighs 1 Biceps 1 Calves 1 Forearms 1 Triceps. How to: Stand with your feet about shoulder-width apart, holding a dumbbell in racked position with elbows bent and the dumbbell at shoulder height (a). Besides saving space, dumbbells provide a complete total-body workout in minimal time. © 2020 Daily Burn, Inc. Pull the dumbbell back towards the left side of your chest to perform a row, squeezing your shoulder blades together (b). Hold onto a dumbbell in each hand and keep them shoulder-distance apart (a). Lower your butt down and back into a squat, keeping your weight in your heels. For example 8-12 reps of a bent over row followed straight away with 8-12 reps of a dumbbell squat, and then 60-90 seconds of recovery before moving on to new exercises constitutes a superset. Muscles worked: Quads, calves, glutes, abs, arms and grip strength. Next: Is It Better to Do Cardio or Strength Training First? Alternating Bicep Curl: 8 reps each side, 2 sets. 1. It is called the king of lifts for a good reason, after … If you didn't make it through, that's fine. Grab one dumbbell for each hand. Press your hips and lower back up into a bridge so they’re off the ground. Dumbbell Shoulder Press: 12 reps, 2 sets. The workout targets all of the major muscle groups and uses one exercise … And right leg parallel to the leg of the bench. Dumbbell exercises … Using just a pair of dumbbells and this dumbbell-only routine you’ll be able to hit all the major muscle groups in your body, and build a stronger body in only 30 minutes a day. Triceps kickbacks are an excellent exercise for isolating, toning, and strengthening your triceps. HIIT It Hard with These 27 Beginner Workouts and Tips. Targets: Triceps Targets: Rhomboids, lats, shoulders and biceps google_ad_client = "ca-pub-5845783186989767"; Notes: This was barbell squats in the original routine, so in this workout, we’re simply replacing it with a dumbbell … Stand back up and repeat, keeping your back flat and chest tall (c). As the... 3. Dumbbell shoulder exercises should be added into every athlete’s programming. How This Total-body, At-home Dumbbell Workout Works. Just head to the gym, grab a pair of dumbbells you feel comfortable with and get started: 1. Dumbbell bench press This is a great option for beginners if you stick to a weight you’re comfortable with. RELATED: Strength Training for Beginners: 4 Must-Do Exercises. Hold your arms straight … And if you do it right, focusing on keeping your hips and shoulders square to the … Booker recommends starting with four sets of six to eight reps. The dumbbell should stay directly over your feet (b). RELATED: The Strength Workout Every Woman Should Be Doing. Targets: Quads, hamstrings and shoulders This routine is intended to take you to another level by introducing you to weights. /* 468x15 */ How to: Stand behind a plyo box with your right knee on top of it and your left foot behind you. Ready for a full-body tune up? Step 1: Grab a dumbbell with your right hand, put your left hand (straight underneath your shoulder) and knee on the bench. That’s why they’re the preferred choice for total-body workouts. This workout routine is tailored to those that consider themselves beginners as far as strength training is concerned. Updated March 16, 2020 The aim for beginners to weight training must be to lay the foundations for the intensive workouts … It can be performed by those who work out at home, have to travel frequently and want to get a good workout in with limited equipment at a hotel gym, or as a progression from my 3 day dumbbell only routine.. All rights reserved. Want more strength training exercises? Previous: The Easiest Focaccia Bread Recipe. You've done a simple dumbbell workout for beginners. //-->.