Beginner Workout

Upper Body

Beginner Duration 22 minutes

Target Areas: Full Body

Equipment: Chair, Dumbbells, Barbell, Bench, Strength Machine, Pull Up Bar

Added By Garen A

Tags

Full Gym Workouts Full Body Workouts Chair Workouts Dumbbell Workouts Barbell Workouts Bench Workouts Strength Machine Workouts Pull Up Bar Workouts

Exercises

Set 1: 1 round

Clockwise Neck Rolls

Clockwise Neck Rolls

30 seconds

Counter-clockwise Neck Rolls

Counter-clockwise Neck Rolls

30 seconds

❤️ Light (Zone 1)

1 minute

1 minute

❤️ Light (Zone 1)

30 seconds

1 minute

❤️ Light (Zone 1)

30 seconds

Side to Side Right Leg Swings

Side to Side Right Leg Swings

30 seconds

Side to Side Left Leg Swings

Side to Side Left Leg Swings

30 seconds

Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.

30 seconds

Repeat on the left side and continue alternating sides.

30 seconds

Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.

30 seconds

Lying Right Leg Circles

Lying Right Leg Circles

30 seconds

Lying Left Leg Circles

Lying Left Leg Circles

30 seconds

Walking High Knees

Walking High Knees

30 seconds

Inward Wrist Circles

Inward Wrist Circles

30 seconds

Outward Wrist Circles

Outward Wrist Circles

30 seconds

Set 2: 1 round

Wrist Flexor Stretches

Wrist Flexor Stretches

1 minute

Dumbbell Wrist Curls

Dumbbell Wrist Curls

1 minute

Dumbbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

1 minute

Wrist Extensor Stretches

Wrist Extensor Stretches

1 minute

Barbell Bench Press

Barbell Bench Press

30 seconds

Dumbbell Fly on Bench

Dumbbell Fly on Bench

30 seconds

Return and repeat.

1 minute

Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.

30 seconds

Cable Lat Pull Down

1 minute

Neutral Grip Pull-Ups

Neutral Grip Pull-Ups

30 seconds

Scapular Pull-Ups

Scapular Pull-Ups

30 seconds

1 minute

Dumbbell Overhead Presses

Dumbbell Overhead Presses

1 minute

Lower the dumbbells back down and repeat.

Dumbbell Lateral Shoulder Raises

1 minute

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Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

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