15 Min Beginner Weight Training

hey everybody it’s your personal trainer coach Kozak and I’m Claudia and this is our beginner strength training workout this total body workout only requires a pair of dumbbells and the weight that you choose will be completely dependent on your fitness level you will also have the option to use either a bench or a chair for a couple of the movements but it’s not required follow me for the standard exercises and follow me for those easier modifications all right let’s go [Music] alright let’s get started with a warm-up the first we’re gonna do is Envy a butt kick jack so we’re gonna go side to side bringing your heel back bending at the knee kicking yourself in your own glutes and back side and then bringing those arms up overhead keeping your elbows bent performing like a jumping jack arm swing moving at a pace that you feel comfortable with but keeping in mind this is a warm-up exactly not a time to do max out effort on butt kick Jack’s right now definitely don’t want to do that the purpose of this warm-up is just to get your heart rate up and warm up those muscles and joints now throughout the course of today’s workout we’re not going to count any repetitions so we just want you to move at a pace that you feel comfortable with and completing as many reps as you can and a lot of time period let’s go ahead and do this one for just 10 more seconds we’re almost there standing nice and light on those balls of the feet nice soft ground touches four five four three two one zero alright for this next Ramona showed you two different variations we’re gonna start with your feet shoulder width apart slight bend in your knees come on push your hands on your head we’re gonna do a good morning which is we’re gonna drive our hips back behind us use those hips as a hinge keeping a slight bend in the knees ideally until your upper body is parallel to the ground and as we come up Claudia is just gonna come straight up but I’m gonna come up and twist coming back down keeping your upper body parallel to the ground and we’re bringing our hips forward as we stand up I’m twisting in the opposite direction now alternating between my right and left side and this one as you stand up I really want you to focus on squeezing those glutes up at the top and you decide which variation is right for you and your given flexibility and fitness level either way on the way down drive in those hips back behind you those glutes back behind you what you’re trying to touch the wall with your glutes you feel a stretch in your back side hamstrings and in your glutes as you drive your back side behind you like you’re trying to touch that wall back behind you keep your head in a nice neutral position with your spine and making sure to breathe don’t hold your breath it’s a great one for loosening up that posterior chain your hamstrings glutes and lower back if you’re doing the twist you get a little bit of thoracic mobility in there as well and let’s do this one four five four three two one zero all right last one in a warm up we’re gonna get that heart rate up a little bit we’re gonna go opposite elbow to knee now you decide on this one how high you want to bring that knee again depending on your flexibility and fitness level you can either get the elbow all the way to the knee or you can bring it up a little lower a more modest height again you decide which one is right for you moving side to side it’s a good core exercise working the leg shoulders getting everything warmed up on this total body move and getting that heart rate up getting ready for this work we’re getting ready to do it’s a good time in the routine for you to think about what it is that brought you here today to begin with but I really want you to focus on it throughout the workout whether you’re trying to get stronger just get in better shape lose weight whatever it may be whatever it is that brought you here today keep it at the front of your mind and it’ll help get you through to the end speak into the end finishing up this warm-up here in five four three two one zero all right good one map excellent all right we’re gonna need our dumbbells to start again choosing a weight that you feel comfortable with remember it’s always easier to start light and work your way up then the other way around make sure to use those legs you pick up your dumbbells we’re gonna start with a stiff leg deadlift flush shrug or an RT L plush shrug so feet shoulder width apart little bend in the knees very similar movement that we were just doing with the goodmorning arms are hanging down straight in front of us keeping my back straight pushing those hips back behind me I’m gonna go all the way down to my feet and I’m gonna stop just below my knees and then bring those hips forward as we stand up now we’re both gonna shrug by bringing those shoulders to your ears and back down and go ahead and repeat you decide which depth is right for you get a little better flexibility you can do the complete stiff leg deadlift or you can do the Romanian deadlift which is the one I am doing many either way same movement pattern we really focusing on driving those hips back behind you keeping that same slight knee angle throughout the whole move not bending down with your knees and turning it into a squat but instead using those hips as a hinge and then once you get to the top or engaging those traps bring in our shoulders to our ears squeezing our traps our upper back muscles and returning them back down this one’s important to keep that back straight throughout we don’t want to round your back keep those shoulders nice and retracted no rounding of the back I also want to keep that head in a nice neutral position that means we don’t want it way up or way down want to in line with your spine completing this one or just five more seconds four three two one zero great all right we’re gonna keep these dumbbells in hand we’re moving onto a dumbbell lateral raise and you might find that throughout the course of today’s workout you need to change up the weight and go lower or higher for different moves so you be the judge correct knees are bent slightly upper backs bent at a 45 degree angle let’s go ahead and bend both of those elbows at a 90 and tuck them into your body now we’re gonna raise from the side raise those elbows and return back down nice and controlled is a dumbbell lateral raise keep those elbows bent at a 90 degree angle and then as you come up come up until your underarms and armpits are at a 90 degree angle this one’s gonna work your both your medial delts your rear delts a little bit of traps in there which is your upper back muscles great upper body move nice and control I’m just holding this position you might even feel it in your legs as well definitely just holding this base which is totally okay it’s actually a good thing we’ll call that a little extra credit yes right keep it core nice and tight as well and so we room we say that we literally mean keeping those abs engaged and this will also act as an ab workout or ab exercise for you at the same time very efficient workout today getting a lot of muscle groups in a short period of time you got it not much left on this one again control that descent that lowering phase as you lower the dumbbells back down for five four three two one zero excellent all right moving on to a lower body move next we only need one dumbbell for this next one and I’m actually gonna use a bench so to speak good time to use your bench or chair we’re gonna for you need we’re gonna perform a dumbbell goblet squat so we’re gonna hold this dumbbell up at the top of the dumbbell in front of us keeping those elbows nice and tucked to our side feet are shoulder-width apart anytime we do any squat we want you to break at the hips first so the first thing to move is your hips back and then you can bend at your knees we’re gonna go down to your thighs are parallel to the ground and back up and I’m doing it just until I touch the bench with my rear and then I’m popping right back up using the a banter a chair behind you you can one work as a safety mechanism just to make sure you have something behind you you can also help you dip gauge your depth and how far you’re going down and just until you feel comfortable in doing it without a bench or without something behind you on this squat we’re really focusing on driving those hips back on every repetition you want to keep your feet flat driving off those heels head up chest up don’t allow your knees to come in at all really focus on keeping them out I’ll make sure you’re engaging your glutes on this squat back stay straight head is in a neutral position should it breathe in on the way down breathe out on the way up breathe in on the way down breathe out on the way up excellent good posture keep those feet flat if you’re having trouble you’re coming forward on your toes really focus on sitting back like you’re sitting back in that chair excellent let’s go ten more seconds to these nice and controlled on the way up and on the way down excellent let’s go five four three two one zero all right we can set your dumbbell down next one is gonna be a bodyweight move we’re gonna move into a modified push-up variation I’m gonna perform the very the push-up from the floor and I’m actually going to show you the incline push-up from a bench and you could also use either you can use a bench or you could also use a chair or a countertop a couch whatever you have available to you making sure to keep your back straight core tight we’re gonna come down keeping our hands in line with our chest come down into your elbows at a 90 degree angle and then press back up nice and controlled on the way down and on the way up and then we really want to focus on not reaching with our head right but instead keeping your head in line with your spine just bending at those elbows allowing your body to come down if those elbows are at a 90 and then drive off your palms of your heels straight back up good we’re either in on the way down out on the way up keeping your core engaged making sure to breathe a breathe in on the way down breathe out exhale on the way up so it’s great for your shoulders your chest upper back triceps core all working on this one again keeping it under control you got it when it starts to burn and starts to get tough and I remind yourself what brought you here today to begin with what is it what are you working towards what do you got to do to get there you’re doing it right here rep by Rep keep putting in the work and those results will come your way you got it you can trust the process exercise consistently eating right being patient and believing in yourself you got it come on keep pushing through here four five four three two one zero excellent we’re gonna need both dumbbells for the next one moving into a combination movement this one’s going to work both your lower body as well as your arms I’m gonna start with my dumbbells at my side and my feet shoulder-width apart and I’m actually gonna start in a split stance position I’m gonna perform a reverse lunge stepping back and curl at the same time as I drop both knees to a 90 and I’m actually gonna just drop my back knee to a 90 and come right back up you decide which variation is right for you it’s a little bit more of a challenge to do the step back but either way our goal is to really focus on trying to get both knees down to a 90-degree angle depending on your fitness level even if you’re doing the split squat variation you may still find it hard to drop both knees to a 90 and that is totally okay just do the best that you can yeah and you might only be able to get down an inch or two that’s alright come back and next workout it’ll be 2 or 3 inches and you’ll just keep progressing and getting stronger which is the name of the game when it comes to strain strain that’s it results don’t happen overnight if you trust the process keep showing up good things will happen keeping good posture I have any phyllis one of my glutes i’m feeling it all throughout my glutes hamstrings quads that’s true and my biceps as your curling those dumbbells up i want you to curl those pinkies in i’ll help you get a little extra contraction on those biceps keep good posture we don’t want to bounce that back knee off the ground we’re switching legs here in five four three two one all right opposite side now switch your feet and it right back into it hit that other in that other leg your front leg is gonna do about 75 percent of the work on this one actually good posture making sure you’re not dropping there you got making sure that your front knee is not passing over your front foot that knee back good posture straight up and down oh it’s amazing how this movement can just increase your heart rate because I can feel it oh yeah well gets a total body move right whoo that’s right why doesn’t my breath here and that’s why strength training isn’t only good for building lean muscle and getting stronger but it’s also great for burning fat at the same time yep nice added benefit here folks keep it up you’re doing great now I’m much left on this side let’s just hit last 15 seconds for almost there keep going keep grinding through we know how it burns we’re right there with your burning folks come on Triberr yeah let’s go ahead sweet ride one rep into the next what did you come here for five four three two one and zero excellent oh nice work I’m going to set those dumbbells to the side shake those arms loose we’re gonna move into a light cooldown purpose of the cooldown is to allow your heart rate to come down slowly and get some extra mobility and flexibility work in at the same time yep so we’re gonna need you move on over to a wall or a post we’re gonna do a bent arm shoulder and chest stretch so we’re gonna open up that chest and shoulder put your lower arm flat up against the wall go ahead and bring your shoulders close to the wall as you can and then let’s turn away from the wall and as you do you’ll feel that chest and stretch start to open up definitely feel the stretch there and depending on your fitness level you may not be able to stretch quite as much as we are so or you maybe to do more we just encourage you to again make it your own anytime we’re doing a static stretching exercise I want you to take it to between 85 to 90 percent of what you’re capable of you want to feel good stretch but you don’t want to have pain let’s switch sides in three two one zero all right opposite side now again that lower arm flat on the ground hey I’m sorry on the wall get your shoulder nice and close to that wall and then turn away from it we want to keep that elbow bent at a 90 degree angle again going to a point where you feel a good stretch but not so bad we’re actually feeling pain just hold and breathe it’s a good time to work out to just take a second here to be proud of what you’ve achieved so far today if we’re working out we’re easy everybody be fit but they’re not no matter how slow you were moving today you’re still lapping everybody was sitting on the couch holding this one four three two one and zero we’re gonna move to the floor for the next sequence and stretch out your lower body nice and slow coming on down get those legs out straight in front of you I want you to sit up with good posture first we’re gonna do is going to be to emphasize the hamstring so don’t place your hands on your hips we’re gonna bend over keeping our back straight from the hips as a hinge so you might not get that far and it works really emphasizing the hamstrings on this one keep your legs straight don’t allow your knees to come up we’re not necessarily focus on bringing the toes back at this point but just keeping that good posture with your shoulders back head in line with your spine and then bending over using those hips as a hinge really get a good hamstring stretch and we’re just holding on this one excellent and remembering to breathe don’t hold your breath four five four three two one zero go ahead and sit up all right for the next we’re gonna focus more on your back and your lower back so we’re gonna do from the same position we’re gonna do a reach stretch this time you can allow your chin and head to reach and chin to tuck into your chest I want you to reach as far as you can we don’t want you to pull back on your toes at this point but just reach as far as you can again now it’s totally okay if your back is bending and rounding just reaching as far as you can whatever that looks like again might be more or less than us no big deal that’s right if all you can do is grab your ankles a little bit yeah or knees fine that yep or your needs whatever it may be just hold hold hold for five four three two one and zero coming on up all right last one we’re going to focus on those calves so very similar but this time I want you to pull back on your toes again I want you to reach but this time without tucking your chin reach for those toes if you can you can grab them and pull back on them but if not it’s okay just to reach and at the same time pull back in the balls of the feet so here either heat somewhere in here or you’re go ahead and grab onto them and manually you can pull them back if you’d like to but we’re really focused on keeping those legs straight don’t allow your knees to come up on this one pulling back on those toes getting those calves great stretch almost there good job guys it was so nice big deep breaths here four five four three two one and zero all right it’s going turn over with one last one we’re gonna move into a yoga move we’re gonna do a Cobra loosen up our abdominal muscles our core as well as our quads and hip flexors now with my in a prone position I’m gonna press up I’m gonna look back bring my chin up keep my feet flat on the ground and I’m actually just doing it from my forearms so you decide which variation is right for you but I’m still looking up into the sky and maybe somewhere in between the two is right after you again just make it right for you fill a big stretch in your abs and again just that time that workout to be proud of what you’ve achieved no matter what else you do or don’t do for the rest of the day you got your workout in and that’s something to be proud of come back tomorrow or the next day whenever it is that you’re scheduled to do it and do it again and every time you get just that much better that much stronger that much more confident and just builds success doesn’t happen overnight just just the accumulation of that day in and day out effort 4 5 4 3 2 1 0 all right come on up nice and slow everyone make sure you don’t pass out that’s right good job good job good job you two you out there has fit tribe thank you for working out with this today if you enjoyed this workout and you’ve been working out with us for a while we ask that you please go check out our patreon page where you can find out more about how you can support our mission of keeping these great workouts free and if you enjoyed this workout with us today we ask that you give this video a big thumbs up and hit that red subscribe button so that you never miss another brand new workout from Hospit make sure to go out has vidcom where we have hundreds of free workouts just like this one as well as our complete free fitness programs that’s right and if you are on facebook Instagram Twitter or snapchat come find Hospit we’re there and we want to connect with you again thank you so much for giving us a privilege of exercising with you today yeah I’m coach Kozak and I’m Claudia and we will see you at your next workout