Beginner Difficulty
beginner workout

Learn the basic strength training movement patterns while improving strength and gaining lean muscle. This 30 minute workout for beginners weight training requires a pair of dumbbells and the weight that you choose will be dependent on your fitness level. You may also want to us a chair, bench, or step for some modifications, but it isn’t a requirement.

Warm Up
March + Arm Circles
Posterior Swings to Overhead
Arm Crossover + Butt Kick

30 Minute Workout for Beginners Weight Training

Complete 1 round of 50 seconds of each exercise:
Dumbbell Shoulder Press
Overhead Squat / with Bench
Bent Over Row + Curl
Sumo Deadlift
Incline Push Up / Wall Push Up
Staggered One Arm Reverse Fly
Stiff Leg DL + Shrug / RDL + Shrug
Lying Dumbbell Chest Press with Twist
Lying Knee Raise / Feet Back Down
Long Arm Crunch

Cool Down
Standing Quad Stretch
Hip Hinge
Upright External Rotation
Bent Arm Wall Chest Stretch