Beginner Workout

Thursday

Beginner Duration 1 h 10 m

Target Areas: Lower Body

Equipment: Dumbbell, Chair, Bench

Added By Yunie Valentine

Tags

Home Gym Workouts Lower Body Workouts Dumbbell Workouts Chair Workouts Bench Workouts

Exercises

Set 1: 1 round

Big Forward Arm Circles

Big Forward Arm Circles

20 seconds

Big Reverse Arm Circles

Big Reverse Arm Circles

20 seconds

Side Bends

20 seconds

Torso Twists

20 seconds

High Knees

20 seconds

Butt Kickers

20 seconds

Side to Side Right Leg Swings

Side to Side Right Leg Swings

40 seconds

Side to Side Left Leg Swings

Side to Side Left Leg Swings

40 seconds

30 seconds

30 seconds

20 seconds

Set 2: 2 rounds

Lunges

1 minute

Kneeling Elbow Plank

Kneeling Elbow Plank

30 seconds

Transition

15 seconds

Dumbbell Squats

Dumbbell Squats

40 seconds

Side Lunges

1 minute

15 seconds

Dumbbell Right Leg Squats

Dumbbell Right Leg Squats

40 seconds

Dumbbell Left Leg Squats

Dumbbell Left Leg Squats

40 seconds

Dumbbell Deadlift

1 minute

20 seconds

Set 3: 2 rounds

Chair Tricep Dips

Chair Tricep Dips

40 seconds

Kneeling Right Tricep Kickbacks

Kneeling Right Tricep Kickbacks

40 seconds

Kneeling Left Tricep Kickbacks

Kneeling Left Tricep Kickbacks

40 seconds

15 seconds

Plank with Shoulder Taps

Plank with Shoulder Taps

40 seconds

Modified Burpees

Modified Burpees

40 seconds

Transition

15 seconds

Kneeling Push-Ups

Kneeling Push-Ups

40 seconds

Alternating Side Planks

Alternating Side Planks

40 seconds

15 seconds

Downward Facing Dog with Right Leg Raise

Downward Facing Dog with Right Leg Raise

20 seconds

Right Knee to Chest

Right Knee to Chest

20 seconds

Downward-Facing Dog with Left Leg Raise

Downward-Facing Dog with Left Leg Raise

20 seconds

Left Knee to Chest

Left Knee to Chest

20 seconds

20 seconds

Set 4: 2 rounds

40 seconds

Leg Lifts

40 seconds

Flutter Kicks

40 seconds

15 seconds

Kneeling Elbow To Hand Plank

40 seconds

Glute Kickbacks

Glute Kickbacks

40 seconds

Plank Heel Pushes

Plank Heel Pushes

40 seconds

Transition

15 seconds

Alternating Fire Hydrants

Alternating Fire Hydrants

40 seconds

Flying Supermans

Flying Supermans

40 seconds

40 seconds

20 seconds

Set 5: 2 rounds

In and Outs

40 seconds

40 seconds

40 seconds

Rest

15 seconds

Straight Single Leg Floor Bridges

Straight Single Leg Floor Bridges

1 minute

Kneeling Right Side Plank

Kneeling Right Side Plank

30 seconds

Kneeling Left Side Plank

Kneeling Left Side Plank

30 seconds

Rest

15 seconds

40 seconds

Right Oblique Crunches

Right Oblique Crunches

40 seconds

Left Oblique Crunches

Left Oblique Crunches

40 seconds

15 seconds

Kneeling Spiderman

Kneeling Spiderman

40 seconds

Reverse Crunches

Reverse Crunches

40 seconds

Half Cross Extensions

Half Cross Extensions

40 seconds

Half Cross Extensions

Half Cross Extensions

40 seconds

Rest

20 seconds

Set 6: 1 round

Overhead Stretches

Overhead Stretches

20 seconds

Tricep Stretches

Tricep Stretches

30 seconds

Shoulder Stretches

Shoulder Stretches

20 seconds

Hamstring and Shoulder Stretches

Hamstring and Shoulder Stretches

15 seconds

Standing Leg Stretches

Standing Leg Stretches

15 seconds

Right Quad Stretch

Right Quad Stretch

15 seconds

Left Quad Stretch

Left Quad Stretch

15 seconds

Seated Pigeon Pose

Seated Pigeon Pose

40 seconds

20 seconds

Modified Cobra

20 seconds

Lying Spinal Twist

Lying Spinal Twist

40 seconds

Thread the Needle Stretch

Thread the Needle Stretch

40 seconds

Extended Child's Pose

Extended Child's Pose

15 seconds

Child's Pose with Side Reaches

Child's Pose with Side Reaches

15 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

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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