Dumbbell Workout for Beginners Homepage Description The following dumbbell workout has been designed for beginners and intermediates. Without it, you wouldn't be able to walk up stairs, or go on a run, or hike up to the top of a mountain. If your goal is weight loss and to get in shape, you’ll want to include a few exercises that increase your heart rate to spike your metabolism and burn maximum calories in your circuit, such as jump rope or mountain climbers. Working out in groups is more fun, but it will give you the extra push to work harder, too—, 15-Minute Circuit Training Workout for Beginners, Complete as many reps as you can of each exercise for. Customize them to your needs. 15; 5; Yes; James Michelfelder . Dumbbell Exercise #5: Wrist Flexion and Extension. Alright, now get into starting position, start the clock, and let’s do it, #AFfamily! For an example, you might jog on the treadmill at a moderate pace for 30 seconds, and then sprint all-out for 30 seconds, and recover with a 60-second brisk walk. Grab a barbell (or dumbbells) so that your palms are facing the ground. Not only do they move at a fast pace—which gives your mind no time to think about anything other than what’s next—you’re also changing up the action every 30 seconds to a minute so it’s nearly impossible to get bored. On the third pulse, jump up into the air as high as you can and straighten out your legs. That's 1 rep. Engage your abs, clench your glutes, and try to keep your body in a straight line. We suggest a warm-up that engages each body part and gets your muscles ready for the workout ahead. Push through your right heel to stand up straight and bring your right leg back to starting position. We have your solution: circuit training. Stand with your feet shoulder-width apart. People have different fitness goals, so it makes sense that people should have different fitness programs, too! For instance, the goal is to move from a lower body exercise like lunges, to an upper body exercise like push-ups. Suitable for beginners & seniors, this at home workout can be used as a daily low impact workout on your fitness journey. Jump to the Routine. Curtsy Lunges — 12 reps alternating sides. Dumbbell Lateral Raise. That's 1 rep. 20-Minute Total-Body Dumbbell Workout for Beginners Ready for a full-body tune up? Get stronger and build lean muscle with HASfit's 15 minute dumbbell exercises. To help you feel the burn and strengthen your behind, Marti put together the below 15-minute dumbbell workout. Using your wrists only, curl the weights up as high as possible. Running short on time or looking for a fun way to break out of your workout rut? "Doing this isolated glute workout will target the three main muscles: gluteus maximus, gluteus minimus, and gluteus medius," Marti says. While you’re performing push-ups, your legs are resting, which means you can move right onto another lower body exercise without needing to rest in between. The 15-minute full-body dumbbell workout Get a complete routine done—fast—with just dumbbells. 15; 5; Yes; James Michelfelder . Think about pushing your butt back. And let's be honest: There's just something really satisfying about working your glutes. Stand back up just a few inches, and then immediately lower back down, in a pulsing movement. These dumbbell exercises are perfect for runners with little upper … Time: 15 minutes Reps: Aim to complete 10 to 12 reps per exercise and repeat the entire circuit for two to three rounds. Strengthening your shoulders is as easy as spending just 15 minutes each week completing this Shoulder Workout. The 15-Minute Dumbbell Workout. Plus, if you’re short on time, do just one round; otherwise, do as many as you’d like for a higher intensity level workout! While a HIIT workout is still considered a circuit workout (confusing, we know), the difference lies in the way they’re performed. Before you begin, don’t forget to warm up! Ad Choices. It's one of the biggest, strongest muscle groups in your body, and is capable of a lot. I have been doing a personalized mix version of PPL and Arnold splits, with barbells and dumbells as I workout from home. 15 minute one mile Walk with weights at home with 1500 steps to put your body into a fat burning state to lose weight and get fit. Sitting all day can lead to something called gluteal amnesia, or "dead butt syndrome," which means that your butt muscles essentially forget to engage as much as they should during both everyday movements and your workouts. Your front knee should be bent 90 degrees. Make sure to keep your back straight, shoulders back, and chest up. This 15-minute full-body workout from fitness trainer Larysa DiDio will help you get strong, lose weight, and shed fat. And because of that, you can do circuit workouts multiple times a week by just switching up the stations. If you don’t have an actual rope, try imaginary jump rope instead! Meanwhile, the goal of interval workouts is to spike your heart rate and improve cardiovascular strength, and you do this through varying spurts of intensity. Directions: Complete as many reps as you can of each exercise for 60 seconds, take a 15-30 second break, then move to the next exercise. Are you someone that tends to get bored of the same workout programs week in and week out? Engage and lift from your butt. Get into push-up position either on your toes or knees, with your palms flat on the floor. , although they do use different exercises that provide different benefits and results, so it’s important to learn which method is best for you and your fitness goals. Push through your left heel to return to starting position. If you’ve never done a circuit workout before, this is the perfect place to start! Now that we’ve said our piece, let’s get to one of the main reasons why you’re here: the 15-minute circuit workout that will work every muscle from your head to your toes! Dumbbells and Jump Ropes. For athletes looking to increase power and build strength, it would be a good idea to add plyometric stations such as squat jumps or step ups. Find a sturdy box, step, or bench and hold a dumbbell in your hands, or a barbell across your shoulders. By K. Aleisha Fetters | October 1, 2018 Shore up muscle imbalances, improve mobility, and reduce your risk of injury with these unique exercises. Amy is a freelance writer who covers health, fitness, outdoors, and travel. This beginner HIIT workout features five dumbbell exercises and alternates between upper- and lower-body moves, ultimately working all your major muscles. I have been doing a personalized mix version of PPL and Arnold splits, with barbells and dumbells as I workout from home. This total body workout uses just dumbbels and you can do it at home. Follow the simple fitness schedule for beginner-friendly workout routines you can do at home or at the gym. You've done a simple dumbbell workout for beginners. Then, alternate between two exercises for 3 sets, rest for 30 seconds, and then move onto the next pair of exercises. The best part about this low-intensity, full-body workout is that it should only take 15 minutes, meaning you can easily add it to your day — no excuses. How to: Sit on a plyo box and hold one dumbbell in each hand. Lena Marti is wearing a Fabletics sports bra and leggings, similar styles at fabletics.com; Nike Metcon sneakers, similar styles at nike.com. We have 10 different exercises lined up that will alternate between lower body, upper body, and full body movements, so one body part is resting, while the other is working! Here's a simple routine: Do 10 bench press repetitions (this is called one set of 10). The routine is designed to be suitable for any fitness level; for beginners, … For optimal muscle gain, you want to get yourself almost to the point of failure with each exercise, but be careful not to push yourself too far past the point of fatigue. Stand with your feet hip-width apart and hold a dumbbell in each hand or a barbell in front of your hips. And because of that, you can do circuit workouts multiple times a week by just switching up the stations. For athletes looking to increase power and build strength, it would be a good idea to add plyometric stations such as squat jumps or step ups. A Full-Body Dumbbell Workout for Beginners | Livestrong.com Discover new workout ideas, healthy-eating recipes, makeup looks, skin-care advice, the best beauty products and tips, trends, and more from SELF. A circuit workout is focused more on, you’re doing, whereas a HIIT workout is focused on. Alternating Bicep Curl: 8 reps each side, 2 sets To start this move, stand up straight with your feet shoulder width apart and hold a dumbbell in each hand . © 2020 Condé Nast. (If your hamstrings are tight, you may not be able to lift your leg as high.). Let us explain. Raise it above your head so it's vertical and... 2 Wrist curl. It’s a full body workout that can be performed two to three times per week depending on your level of fitness. Keeping your chest up, lower your body to the ground as you push each heel into the floor. 60 seconds, take a 15-30 second break, then move to the next exercise. Remember, with circuit training, you are in charge of the pace and intensity! Hold a dumbbell or barbell, palms up, and lean forwards so your forearms rest on your thighs and wrists hang over your knees. How: Stand … Circuit training is a workout that typically includes 8-10 different exercises, usually referred to as stations. Return the weight to starting position. Suitable for beginners & seniors, this at home workout can be used as a daily low impact workout on your fitness … Lower back down to starting position. Begin with your arms straight down at your sides, with dumbbells parallel to your thighs. Lower yourself down by bending at the elbows—be sure they point behind you and not to the side. This 'Dumbbell Death March' Workout Will Torch Your Whole Body. If you’ve ever done a group fitness class with a trainer or a HIIT (high-intensity interval training) workout, chances are you’ve done a circuit workout—maybe without even knowing it! This routine features compound movements that combine more than one exercise, so you’re really going to get a lot of bang for your fitness … Not only do they move at a fast pace—which gives your mind no time to think about anything other than what’s next—you’re also changing up the action every 30 seconds to a minute so it’s nearly impossible to get bored. With control, return the weight back towards the floor to the beginning position. Shift your weight to your right leg and while keeping a slight bend in your right knee, raise your left leg straight behind your body, hinge at the hips to bring your torso parallel to the floor, and lower the weight toward the floor. The workout … Equipment: Jump rope, barbell (or pair of dumbbells), bench (or box / chair), Muscles Targeted: Glutes (Butt), Quads (Thighs), Hips, Core, Chest, Back, Shoulders, Biceps, Triceps. Here's how to do each move: Weighted Glute Bridges — 12 reps. Jump your right leg and left leg back together and bring your arms back down to your sides simultaneously. The 5-Minute One-Dumbbell Workout For Total-Body Toning; This 15-Minute Workout Will Burn Major Cals; Your 20-Minute Full-Body Dumbbell Workout; 20-Minute Power Workout: 2-in-1 Dumbbell … Assume a kneeling-plank position, forming a straight line from your knees to your head. Studies and research show that with a 15- or 30-minute circuit workout, you can build muscle mass, while also burning calories and spiking your metabolism to help with fat and weight loss and getting in better overall shape. If your goal is weight loss and to get in shape, you’ll want to include a few exercises that increase your heart rate to spike your metabolism and burn maximum calories in your circuit, such as jump rope or mountain climbers. Overview. SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. source That's great! Build Muscle, Fat Loss. In a circuit workout, stations are chosen strategically. You may think toning your arms á la J.Lo or Jennifer Garner requires a gym full of equipment. That's 1 rep. 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. It's no secret that your butt does a lot for you. Why it works Dumbbell training allows you to workout one side of your body at a time, which is great for curing any strength imbalances you’ve developed. While the limited rest periods allow these workouts to have a cardio aspect, the primary focus is to build muscle and strengthen bones. Time: 15-20 minutes (depending on rest) Equipment: Dumbbells, Barbell, Cable Machine, and Medicine Ball. The following 15-minute total body workout consists of eight highly effective compound exercises that not only strengthen muscles in your arms, legs, and … Studies and research show that with a 15- or 30-minute circuit workout, you can build muscle mass, while also burning calories and spiking your metabolism to help with fat and weight loss and getting in better overall shape. While relaxing sounds like a positive thing, in this case, it's not. Bend at your knees and hips to lower into a split squat. Hinge forward at your hips and sit your butt back into a squat. Here are just a few reasons why we love circuit training. Step your right … 45_minute_dumbbell_workout.pdf: File Size: 39 kb: File Type: pdf: Download File. © Anytime Fitness LLC 2020. Equipment: 1 pair of medium-to-heavy dumbbells and a chair or … "Start out with a five-minute push of as many rounds as possible of 15 dumbbell thrusters and 15 renegade rows," says Mitrea. Goals. Less time, more results. Position yourself into a staggered stance. 1. I eat clean and on a high protein, low carb diet . SELF does not provide medical advice, diagnosis, or treatment. Dumbbell Squat: 20 reps, 2 sets. If you’re just beginning your fitness journey, complete each exercise with bodyweight or light weights if you feel comfortable doing so. Step your right foot diagonally behind you and lower your right knee until it almost touches the ground. -Land back on the floor with soft knees. And even if your stations are only strength training exercises, you still get a form of cardio exercise due to the limited rest periods in between movements. Lena Marti, a NASM-certified personal trainer in New York City, tells SELF that weakened glutes can even contribute to "poor core strength, diminished mobility, and poor posture.". Working all three is important for establishing well-rounded (pun absolutely intended) strength. The workout targets all of the major muscle groups and uses one exercise per muscle group. That's 1 rep. Do 12 reps, and then repeat on the other leg. Next, bend your elbow … Lie on your back with your knees bent, feet flat on the floor, and dumbbells resting on your hips. 15 Minutes. Keep your back flat, shoulders back, and chest up, as you lift the weights straight up to your chest. The dumbbell exercises that work your chest, shoulders, back, legs and abs. Okay, so now that we got that out of the way, let’s cut the chit-chat and get to the reason you came to this article: the 15-minute arm workout full of—you guessed it—arm exercises! But as much as you use your butt to move through life, you probably also spend a lot of time sitting on it, too. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. Extend your knees and hips to return to starting position. 14. Raise the weights above your head, keeping a slight bend in your elbows. Jump your feet out to shoulder-width apart as your stretch each arm out and over your head with bent elbows. Stand with your feet together, holding a weight in each hand in front of your legs. 15 Minute At Home Dumbbell Shoulder Workout Forward Raises x 15. Do them anytime, anywhere. Circuits may focus on different muscle groups, such as upper body, lower body, or core, or they may be a combination of them all for an entire body workout. Lower your right leg and stop when your knee is about an inch off the floor. Beginner. All rights reserved. Tone, sculpt, and build the arms, chest, back, and shoulders!SHOP MY COOKBOOKS! 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