Beginner Difficulty with Low Impact Modifications Provided
Get moving with this 30 minute standing full-body workout designed for men and women. This no-repeat routine keeps things fresh by featuring a different exercise each time. All you need is a pair of dumbbells, making it easy to follow along from home. A chair, bench, or box can be used for a few optional modifications, but they’re not required. This workout is great for beginners through intermediate trainees and is also appropriate for those over 50. Let’s build strength safely and confidently together!
Warm up
Lateral Shift + Reach
Standing Scarecrow
Hamstring Sweep
Standing Full Body Workout
DB Goblet Squat / Adjust Depth x 12
Standing Low DB Fly x 12
SA Supported DB Row x 12 each
DB Reverse Lunge / Supported x 8 each
DB Hammer Curl + Press x 10
Kickstand RDL x 8 each
DB Front Rack March + Pause / No Pause x 60 sec
Incline Push Up x 12 / Wall Push Up x 12
DB Sumo Squat + Calf Raise x 12
DB Duffin Row x 12
DB Overhead Triceps Extension x 12
DB Staggered Squat x 12 / Adjust Depth
Standing Dumbbell Russian Twist x 45 sec
Cool Down
Wall Lat Stretch
Toe Touch to Chest Opener
Standing Quad Stretch
