workout

20 Min Beginner Strength Training


Bookmark

150-300

20 min

Dumbbells

Beginner

Here's a beginner strength training workout that will improve your full body. You’ll only need dumbbells for today's routine. You may also want a bench, chair, or box available, but it isn’t required. This is a no repeat session, so we’ll perform just one set of each movement. Now let's get to work!


Warm up
Toe Touch to Scarecrow
Butt Kick + Arm Crossover
Side Leg Swings

Beginner Strength Training
DB Reverse Lunge / No DB - Supported x 10 each
Single Arm DB Neutral Press x 12 each
Bent-over DB Hip Row x 15
DB Hammer Curl x 15
DB Sumo Deadlift / No DB x 12
Pushup / from Incline x 8
High Plank Reverse Fly / from Incline x 12 each
Plank / from Incline x 45 sec
DB Clean + Front Squat x 12
DB Triceps Kickbacks x 15
Hollow Body with Bent Knees / Feet Down x 45 sec
Side Plank / from Knee x 30 sec each

Cool Down
Page Turner
Side Lying Quad Stretch
Straight Leg Hamstring Stretch

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