Beginner Difficulty with Low Impact Modifications Provided
beginner workout

Build a strong foundation for strength training with this total body, 30 minute beginner weight training routine. This is a great workout for both men and women and it only requires a pair of dumbbells. You’ll also have the opportunity to use a bench, chair, or couch but it isn’t required.

Warm Up
Butt Kick Jacks
Good Morning + Twist / Good Morning
Opposite Elbow to Knee

30 Minute Beginner Weight Training

Complete 2 rounds of 50 seconds of each exercise:
Stiff Leg DL + Shrug / RDL + Shrug
Dumbbell Lateral Raise
Dumbbell Goblet Squat / with bench
Incline Pushups / from Knees
Reverse Lunge + Curl / Split Squat + Curl
Dumbbell Push Press
Dumbbell Posterior Swing
Lying Dumbbell Fly + Hip Up / No Hip Up
Hollow Body Knee Raise / Return Feet
Bent Over Row + Kickback

Wall Bent Arm Stretch
Seated Hamstring
Seated Lower Back
Seated Calf
Cobra / from Forearms