Beginner Workout

PHA Beginners

Beginner Duration 13 minutes

Target Areas: Full Body

Equipment: Dumbbells

Added By Maz Sim

Tags

Home Gym Workouts Full Body Workouts Dumbbell Workouts

Exercises

Set 1: 1 round

Tricep Dips

35 seconds

Rest

10 seconds

High Glute Kickbacks

High Glute Kickbacks

35 seconds

Rest

10 seconds

Kneeling Push-Ups

Kneeling Push-Ups

35 seconds

Rest

10 seconds

Elbow to Knee Bird Dogs

Elbow to Knee Bird Dogs

35 seconds

Rest

10 seconds

Bicycle Crunches

Bicycle Crunches

35 seconds

Rest

45 seconds

Set 2: 1 round

Dumbbell Front Raises

Dumbbell Front Raises

35 seconds

Rest

10 seconds

Side Lunges

35 seconds

Rest

10 seconds

Tricep Kickbacks

Tricep Kickbacks

35 seconds

Rest

10 seconds

Squat With Overhead Press

Squat With Overhead Press

35 seconds

Rest

10 seconds

High-Plank and Knee Draw

High-Plank and Knee Draw

35 seconds

Rest

45 seconds

Set 3: 1 round

Dumbell Back Row

Dumbell Back Row

35 seconds

Rest

10 seconds

3 Point Touches

3 Point Touches

35 seconds

Rest

10 seconds

Downward Facing Dog

Downward Facing Dog

35 seconds

Rest

10 seconds

Squat Front Kicks

Squat Front Kicks

35 seconds

Rest

10 seconds

Bent Knee Hip Raises

Bent Knee Hip Raises

35 seconds

Child's Pose

45 seconds

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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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Do this workout in Workout Trainer

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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

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Show More

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