New beginner Dumbbell Workout (plus my favorite dumbbell exercise 💪)

If you’ve ever picked up a couple of budders, look around and thought:

“Uhhh … what to bring With this? “

Or maybe you just want to know a quick, safe and effective exercise to become stronger, built muscle and improve body composition.

In both cases, I have you! 🙌 Today, in our spirit of our ​The most popular blog post all time​I give you Beginner Dumbbell Workout You can work at home or at the gym, plus a list of my favorite dumbass exercises and Answers to the most common questions we get from readers and a Nerd fitness client coach.

Come in to that 👇

🏋♀ Beginner BUTBBELL WORKOUT

Do this 2-3K per week with a vacation from the day between each session:

Exercise no. 1: ​Leech​ – 3 sets of 8-12 reps

Exercise no. 2: ​Disposable orders of Dumbbell​ – 3 sets of 8-12 reps per hand

Exercise no. 3: ​Dumbbell floor presses​ – 3 sets of 8-12 reps

• Do you have a bench that lies around? Feel free to switch this to a ​Dumbbell chest​Recording!
• To get a little more movement range try to do it while holding ​Heating bridge​ At the same time or to lean the upper back and head on a long foam roller.

… and that’s it. Three exercises that are a big “bang for your” jerks your “, and have yourself exercise! 🙌

Several other things to keep in mind:

👉 Rest of 60-90 seconds between sets. Focus on slowly, controlled movement on the way down, then smooth and athletic starting on the way up.

👉 Heat with someone ​Hand circles​, ​Squats with body weight​And light cardio (marching in place works great) and then do a few reps each exercise with lighter weight (if you only have one) you need to move your body and ready to exercise.

👉 Once these start to feel easier? Increase repetitions, increase your weight, slow down the pace or add 1 or even more exercise in your circle.

🎯 My favorite dumbbell exercises

When you are ready to mix things up or go deeper, here’s your passage list Awesome Buthull moves:

🔽 The lower part of the body

🔼 The upper body of the body

🔼 The upper body of the body

🧩 submission elevators

⚡ Starts moves (for strength and conditioning full body)

No machines, no problem.

You can build a complete and efficient strength routine with only one or two dumbbells and some spaces.

🤔 Joint dumbbell questions (answered!)

Q: I only have one set of budders. What should I do?

A: No worries! The key is the setting of your repetitions and variations.

If you can easily do 20+ reps, it’s time to:

• Add tempo (like 3 seconds below)
• Do single or flourished versions of attitude
• Reduce rest between sets
• Add another 1-2 exercise from selecting to your circle.

Exist tons Ways for things to make it difficult without harder weights. Just as your body weight exercise is conveniently changing the angle of the lever or progressing to more challenging variations, you can also do with limited weight choosing!

Q: Will the dumbbells make me bulky?

A: Unless you are trying indeed It’s hard to scatter.

This concern is popping a lot, but the reality is:

The construction of visible muscles takes years of consistent training, a lot of food, big sleep and favorable genetics.

What will Event: Build strength, improve your common and tendon health and help prevent osteoporosis (especially important for women in peri-menopausal and beyond).

Q: What weight should I start?

A: Finally, you want a weight in which the last 2-3 repetitions feel challenging, but feasible with a good shape.

As a general rule of thumb, always start with less weight than you think. It is always easier to progress when something feels too easy to give up giving up after you overdo it. You can use it to warm up and feel movement. While getting more experience with Butthulls, you know what weight you last time and when you are a little aspiring (though you still want to make sure you are working ​heat​ Round!)

Too easy? Go hard or add reps. It’s too hard? Go easier or reduce reps.

Your form is always a priority. The benefits of strength. Still unsafe if you raise enough weight? ​Read this.​

Q: How long should the dumbbells take?

A: 20-30 minutes is enough when you start.

If you are a short time, even a solid set of each exercise is better than nothing. You can always build from there.

Q: Do I have to work cardio too?

A: Dumbells can be Your cardio (or at least, part of it!)

Moves like pushers, snatches and skiing shipment to your heart rate and build muscles. To the heck, any dumbbell can elevate your heart rate if you perform reps on the timer. Try one of these options: Level 1: 30 seconds of working with 60 seconds of rest between each exercise for 3-5 rounds.

Level 1: 30 seconds of working with 30 seconds of rest between each exercise for 3-5 rounds. Level 2: 40 seconds of working with 20 seconds of rest between each exercise for 3-5 rounds. Believe me, you will feel that your heart rate becomes there. 😬

But if you love walks, cycling or dance breaks? It is also counted. Just move.

🧠 Final thought

You don’t need a perfect plan to start. You just need a plan that is simple, sustainable and repeatable.

Stupid are one of the best tools for beginners for strength training because they are:

✅ Versatile

✅ Available

✅ Scalable

So pick those dumbbells. Try the beginner relationship. Then answer this email and let me know how it goes!

If you want to help build your own plan, our ​Training program 1 to 1​ Does that and more: Guidelines for starting, responsibility when you don’t feel motivated, and the plan is specifically built for you, your goals and life. See which coach would be a great hit for you ​Quick quiz​.

You have this!

Coach Matt

Ps You also have other questions about dumbbells, start with exercise or anything? Shoot my way!