Beginner Difficulty with Low Impact Modifications Provided
beginner workout

The benefits to weight training are endless, but we understand everyone has to start somewhere. That’s why we’ve created this beginner strength training workout to help you learn the basics. Dumbbells are required for this routine and we suggest having multiple pairs available so that you can change the resistance as needed. You’ll also need either a chair, box, or bench available. Now let’s lift!

Warm up
Bird Dog
Quadruped Rotation
March in Place + Arm Crossover

Beginner Strength Training

A1: Standing DB Shoulder Press x 10
A2: RDL + Shrug x 10
B1: Reverse Grip Bent Over Row x 10
B2: DB Chair Goblet Squat / No DB x 10
C1: Side Plank Reach Through from Knees / No Reach x 30 seconds
C2: Lying Dumbbell Chest Press and Twist x 10
D1: DB Reverse Curl x 12
D2: DB Sumo Deadlift with Pause / No DB x 10
D3: DB Triceps Kickback x 12

Cool Down
Lying Figure Four
Lying Angels
Cobra to Child Pose