Beginner Workout

One

Beginner Duration 34 minutes

Target Areas: Cuerpo Entero

Equipment: Mancuernas, Colchoneta de ejercicio

Added By St. Joe Smoke Shop

Tags

Home Gym Workouts Full Body Workouts Dumbbell Workouts

Exercises

Set 1: 3 rounds

Quickly drop down into the bottom position of a squat.

❤️ Moderate (Zone 2)

Sentadillas de tijera

30 seconds

30 seconds

Sentadillas de prisionero

Sentadillas de prisionero

30 seconds

❤️ Moderate (Zone 2)

20 seconds

1 minute

Puente sobre el suelo

❤️ Light (Zone 1)

Puente sobre el suelo

40 seconds

Your hips should stay low as you do this. Increase your speed to increase your heart rate.

❤️ Moderate (Zone 2)

40 seconds

Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.

Weights: Moderate
❤️ Vigorous (Zone 3)

Elevaciones laterales con pesas

8 reps

Twist your torso to the right and try to touch your hands to the ground. Continue to twist from side to side, keeping your core engaged and shoulders relaxed.

❤️ Moderate (Zone 2)

30 seconds

1 minute

Set 2: 3 rounds

Curls isométricos de bíceps

Resistance: Moderate
❤️ Moderate (Zone 2)

Curls isométricos de bíceps

40 seconds

Curls de martillo

Weights: Moderate
❤️ Moderate (Zone 2)

Curls de martillo

30 seconds

Return and repeat.

❤️ Moderate (Zone 2)

Descenso de tríceps

30 seconds

Flexiones de bíceps

Weights: Moderate
❤️ Moderate (Zone 2)

Flexiones de bíceps

30 seconds

30 seconds

Once you've found your balance, straighten your legs in front of you as you counterbalance your body back. Return to the balanced bent knee position and repeat.

❤️ Moderate (Zone 2)

30 seconds

1 minute

Postura del niño

1 minute

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Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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