30 Minute 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] I [Music] alright let’s get started with a warm-up the first we’re going to do is going to be a butt kick Jack so we’re going to 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 no definitely know how to do that the purpose of this warm-up is just it 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 stand nice and light on those balls of the feet nice soft ground touches four five four three two one zero alright for this next we’re going to show you two different variations we’re gonna start with your feet shoulder width apart slight bending your knees come on push your hands on your head we’re going to do a good morning which is we’re going to 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 cloudy is just going to come straight up but I’m going to 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 really want you to focus on squeezing those gluts up at the top you decide which variation is right for you and your given flexibility and fitness level your way on the way down driving those hips back behind you those glutes back behind you what you’re trying to touch the wall with your glutes you feel stretching your backside hamstrings and in your glutes as you drive your backside 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 going to get that heart rate up a little bit we’re going to 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 the 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 get everything warmed up on this total body move and getting that heart rate up and we’re 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 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 not excellent all right we’re going to 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 as you pick up your dumbbells we’re going to start with a stiff leg deadlift plus shrug or an RDL push shrug so feet shoulder-width apart little bend in the knees very similar movement that we were just doing with the good morning arms are hanging down straight in front of us keeping my back straight pushing those hips back behind me I’m going to go all the way down to my feet I’m going to stop just below my knees and then bring those hips forward as we stand up 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 the either way same movement pattern we really focus 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 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 just five more seconds four three two one zero great alright we’re going to keep these dumbbells in hand we’re moving onto a dumbbell lateral raise and you might find it throughout the course of today’s workout you need to change up the weight and go lower or higher for different moves so you’d be the judge right 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 going to 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 Oh your underarms and armpits are at a 90-degree angle this one’s going to work your both your medial delts your rear delt a little bit of traps in there which is your upper back muscles great upper body move nice and controlled and 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 guys right keep it core nice and tight as well so we won’t 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 and you got it not much left on this one again control that descent that lowering phase as you lower the dumbbells back down or five four three two one zero excellent alright we’re moving on to a lower body move next we only need one dumbbell for this next one and I’m actually going to use a bench let’s be a good time you use your bench or chair we’re going to play need we’re going to perform a dumbbell goblet squat we’re going to 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 the first thing to move is your hips back and then you can bend at your knees we’re going to 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 banshee 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 get gauge your depth and how far is going down and just until you feel comfortable then doing it without a bench or without something behind you now 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 make sure you’re engaging your glutes on this squat back stays straight head is in a neutral position to 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 one 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 second 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’s going to be a bodyweight move we’re going to move into a modified push-up variation I’m going to 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 going to come down keeping our hands in line with our chest come down to your elbows that are 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 until the elbows 0 to 90 and then drive off your palms of your heels straight back up good breathe 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 it 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 going to 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 going to start with my dumbbells at my side and my feet shoulder width apart I’m actually going to start in a split stance position I’m going to perform a reverse lunge stepping back and curl at the same time as I drop both knees to a 90 and I’m actually going to 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 but that’s alright come back next workout there’ll be two or three inches and you 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 already feel listen to my glutes I’m going 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 going to do about 75% of the work on this one actually good posture making sure you’re not dropping there I 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 and just increase your heart rate because I can feel it oh yeah we’ll get that total body move right whoo that’s right I wanted to 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 row most there keep going keep grinding through we know what burns we’re right there with your burning folks come on Triberr yeah let’s go ahead sweet ride one wrap into the next what did you come here for five four three two one and zero excellent oh all right strictly an upper body move coming next a little legs involved yeah that’s true I guess eighty percent of everybody how about be shoulder-width apart we’re gonna do a push press go and curl those dumbbells up till they’re by your shoulders and chest we’re going to have a slight bend in your knees weight back in your hips sit back and then push and drive those dumbbells straight overhead so using that energy from your legs to help drive those dumbbells straight up palms are facing inward extend your arms straight up overhead finishing with your biceps by your ears so we’re really pressing them back you’d want them in front of you look straight up overhead excellent keep your core tight making sure to breathe breathe in on the way down on the way up exhale as you drive those dumbbells straight up this is one of my favorite moves of all time I don’t know why this works the core shoulders yeah triceps sort of it’ll lay all getting hit on this one great compound move as it starts to burn focus on what brought you here today guys what is it what motivates you every repetition getting you just that much closer to your goal get just that much stronger come on we feel it too you’re right there with you shoulders are burning last ten seconds come over don’t stop don’t stop need to lighten the load that’s alright but don’t stop five four three two one zero oh nice okay we only need one dumbbell for the next one we move into a dumbbell posterior swing calmly moving you see people do a lot of times with kettlebells or use a dumbbell see they’re a little bit wider than shoulder-width so wide stance point those toes up just a little bit a little bending the knees as well one dumbbell two hands interlace your fingers yeah don’t want to let go through a dumbbell no not through the TV okay we’re going to swing that dumbbell through your legs give it a slight bend in the knees and then bring your hip forward as you extend that dumbbell up this one’s really all about your hips going back and forward bringing those arms out so it’s not a squat so don’t get your knees involved in too much just keep them nice and soft using your hips as a hint that’s right you just keep that same knee angle throughout the whole move and at the top squeeze those glutes bring those arms up until they’re parallel to the ground squeeze those glutes every time as you extend and stand up straight again moving at a pace that you feel comfortable with anytime you need to use less weight more weight or no weight at all and just move through the moves that’s okay we just want you to keep fighting with us here keep moving you got it not about being perfect stop putting in the work getting a little bit better every day getting a little bit better than you were yesterday defeating that you yesterday that couldn’t do it what tomorrow is your day a little bit better every day right here come on I like that line tomorrow is your day thank you it just came to me guy just came to me but it’s true right can’t be looking at what you did yesterday look at looking ahead always look ahead that’s right squeezing those glutes you only have 5 more seconds on this can you believe it Wow four three two one and zero all right both dumbbells are needed for the next one we’re moving to the floor give you a second here to crawl the floor moving into I’m going to do a combo a dumbbell line fly along with the hip look what Claudia is just going to do the fly yeah so feet are flat on the ground we’re going to bring both arms up but wrap and bend at your elbow like you’re wrapping your arms and hooking the tree now we’re going to open those arms up you want to stretch in your chest you know a little bend in your elbows now as I bring my arms together I’m going to drive off my heels and perform a hip up and then I bring my hips down as a dumbbell come down and I am just hanging with the fly motion here you decide which one is right for you the fly is working your chest shoulders a little bit of triceps where the hip up is working your glutes lower back in hamstrings you decide if you want to make it a combo move or just focus on your chest and the fly either way we’re controlling both the ascent and descent you want your arms flying down not a race on this one it’s about time under tension making those muscles work making sure that you’re also staying in line with your chest very triggering the fly movement we don’t want you bringing your dumbbells over your face or the other way we don’t want over your stomach either nope but keep those keep your hands directly in line with your chest great point Claudia if you’re doing the hip up at the top you’re really squeezing those glutes and engage those glutes driving off your heels again one repetition into the neck fighting through it everybody you got it squeeze squeeze come on you’re a fighter not a quitter that’s right let’s see it prove it to yourself not to us just you versus you look in the mirror that’s your competition right there make yourself proud let’s do this one for just 10 more seconds finishing strong a little buddy let’s go homos there and let’s go 4 5 4 3 2 1 0 excellent ok we can go ahead and set your weights to the side we’re not going to need them for the next one moving on to a AB and core move we’re going to do a whole body knee raise so lay there out straight in front of you for this one first move we’re gonna do is actually with your upper body are going to bring your chin up and tuck your chin bring in your upper back up off the ground go ahead and set your arms out to your side so we’re gonna do a hollow body knee raise keeping this contraction right here with your upper body I’m going to bring both knees up at the same time squeeze my abs and then extend my legs with a focus on keeping my lower back flat on the ground and I’m actually doing the exact same movement but I am returning my feet to the ground for a little break and then coming right back up I really want you to focus on keeping your lower back glued to the ground we don’t want to arch happening underneath there because when that happens it means your hip flexors are taking over your abs are no longer doing the work which is why it’s very important that you tuck your chin into your chest here you have to keep those upper abs contracted and if you need to even easier modification no problem got one for you can do one leg at a time it’s right again return it back to the ground and it will give you the other way around if you need something harder you can do my variation but do a straight leg raise now under control again keeping that lower back flat on the ground and it does not take much to really feel that burn in your abs no it doesn’t cuz I feel it and if you start with one of the harder modifications need to move room easier that’s totally understandable which has encouraged you to make this workout your own no two bodies are the same it’s important that you learn your body and learn how to customize for your needs breathe and keep that lower back flat we’re feeling that burn to tribe we’re right there with your heads for tribe let’s go with you to the end come on fighting through it fighting through it try not to let your feet just slam down on the ground but bring it back to some control that’s it control them oh yeah guys what do you want what are you here for what brought you here focus on it come on fight them through that burn you’re stronger than that burn let’s go five four three two one zero excellent oh my goodness we are going to need those dumbbells for the next one moving into another combination movement very efficient a lot of work done in the short period of time today we’re going to do a bent over row plus tricep kickback so Peter shoulder-width apart bend over in a 45 degree angle back the straight shoulders are back again with that hip hinge arms are hanging down straight let’s go and pull back from those elbows if you got a string attached once they reach the top now we’re into a tricep kickback extend at those elbows and then bring them back and straight down pull the elbows back like that string is attached extend keeping your arms straight squeeze the back your arms and your triceps bring them back and back down so it’s one two three four and repeat one go ahead and count it to yourself making sure to breathe core stays tight there’s another one of those exercises where you might start feeling your legs just from keeping that nice solid base and there’s nothing wrong with that or your abs because I know you’re engaging those abs right now that’s it and we just got done and we just got done working them excellent point you’ve actually been working your abs in this entire routine as well right exactly everything we do keep that core tight and engaged making sure to breathe don’t hold your breath guys you will regret it let’s go ahead to a tribe or near in the end nice and controlled movements here come on keep pushing it what do you got again if you need to change the weight we encourage you to do so that’s right but don’t give up don’t quit definitely don’t want any swinging during this a tricep kickback here so that’s a good indication how many drop that wait a little bit that’s it very true come on keep it up we’re almost there last ten seconds here we go ten seconds that’s it right here would you come here for focus on that goal ever repetition you’re getting just that much closer to crushing it and five four three two one zero nice work go ahead and set those dumbbells to the side shake those arms loose we’re going to 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 working at the same time yeah so we’re going to move on over to a wall or a post we’re going to do a bent arm shoulder and chest stretch we’re going to open up that chest and shoulder put your lower arm flat up against the wall go 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 stress start to open up definitely feel the stretch there depending on your fitness level you may not be able to stretch quite as much as we are so we or you might go do more we just encourage you to again make it your own anytime we’re doing a static stretching exercise willing 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 or at opposite side now again that lower arm flat on the ground hand 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 the elbow bent at a 90 degree angle again going to a point where you feel good stretch but not so bad we’re actually feeling pain just hold and breathe a good time to workout to just take a second here to be proud of what you’ve achieved so far today working out we’re easy everybody be fit but they’re not no matter how slow you were moving today you’re still laughing everybody was sitting on the couch holding this one four three two one and zero we’re going to 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 going to do is going to be to emphasize the hamstring so then place your hands on your hips we’re going to bend over keeping our back straight from the hips as a hinge so you might not get that far it works really emphasizing the hamstrings on this one keep your legs straight don’t allow your knees to come up not necessarily focus on bringing the toes back at this point which is keeping that good posture with your shoulders back head in line with your spine and then bending over using those hips as the hands really get a good hamstring stretch and we’re just holding on this one excellent and remembering to breathe don’t hold your breath for five four three two one zero and sit up all right for the next we’re going to focus more on your back and your lower back so we’re going to do from the same position we’re going to 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 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 maybe fine oh yeah or your knees whatever it may be just hold hold hold for five four three two one and zero coming on up alright 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 going ternal over with one last one we’re going to move into a yoga move we’re going to 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 going to press up I’m going to 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 I’m still looking up into the sky and maybe somewhere in between the two is right after you I can just make it right for you a big stretch in your abs and again just that time to work out 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 build success doesn’t happen overnight just just accumulation of a day in and day out effort four five four three two one zero all right come on up nice and slow everyone make sure don’t pass out that’s right good job good job good year to you out there has to try thank you for working out with us today if you enjoyed this workout and you’ve been working out with us for a while we ask 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 calm 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 the privilege of exercising with you today yeah I’m coach Kozak and I’m Claudia and we will see you at your next workout