Beginner Difficulty with Low Impact Modifications Provided
beginner workout

Welcome to this is an beginner dumbbell full body workout. You’ll only need free weights and we recommend having a few different weights available so you can switch it up depending on the movement. Coach Kozak will provide the standard move and Claudia will demonstrate some easier modifications. Let’s do it!

Warm up
Hamstring Sweep
Deep Squat + Overhead Reach
Bent Over T-Rotation

20 Min Beginner Dumbbell Full Body Workout

A1: DB Squat x 12
A2: DB Neutral Press x 12
B1: DB Reverse Fly x 12
B2: Side Lunge / Adjust Depth x 12
C1: Dead Bugs / Heel Taps x 30 sec
C2: Lying Dumbbell Chest Press x 12
D1: DB Zottman Curl x 12
D2: DB Bent Over Row x 12
D3: Iso Hip Up Kicks / March x 30 sec

Cool Down
90-90 Hip Stretch
Toe Touch to Chest Opener
Side Lying Quad Stretch