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Beginner Workout

Arms

Beginner   15 minutes

Target Areas: Arms, Shoulders, Core

Equipment: Dumbbells, Chair

Ali Marie
 		    Added By Ali Marie
Arms
Tags
Home Gym Workouts Arm Workouts Dumbbell Workouts Chair Workouts

Exercises

Set 1: 1 round
Big Forward Arm Circles
Big Forward Arm Circles
30 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
30 seconds
Arm Pumps
Arm Pumps
45 seconds
Plank
Plank
45 seconds
Rest
Rest
10 seconds

Set 2: 2 rounds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
30 seconds
Overhead Press
Overhead Press
30 seconds
Tricep Extensions
Tricep Extensions
30 seconds
Alternating Bicep Curls
Alternating Bicep Curls
30 seconds
Rest
Rest
15 seconds

Set 3: 2 rounds
Tricep Dips
Tricep Dips
45 seconds
Plank with Toe Taps
Plank with Toe Taps
45 seconds
Elbow Plank with Knee Taps
Elbow Plank with Knee Taps
1 minute
Rest
Rest
15 seconds

Set 4: 1 round
Chair Tricep Dips
Chair Tricep Dips
45 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
45 seconds

Set 5: 1 round
Overhead Stretches
Overhead Stretches
25 seconds
Tricep Stretches
Tricep Stretches
25 seconds
Shoulder Stretches
Shoulder Stretches
25 seconds

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11 minutes, Moderate
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Workouts with the same Equipment

Friday Upper Body
Friday Upper Body
50 mins 30 secs, Moderate
Seated Strength Workout // Total Body Exercises for Seniors & Beginners in a Chair
Seated Strength Workout // Total Body Exercises for Seniors & Beginners in a Chair
35 mins 24 secs, Beginner
Seated Cardio and Strength Workout With Dumbbells - 30 MIN No Impact Full Body Workout (INTENSE!)
Seated Cardio and Strength Workout With Dumbbells - 30 MIN No Impact Full Body Workout (INTENSE!)
33 mins 17 secs, Intense
Chair Cardio + Strength | Osteoporosis Friendly
Chair Cardio + Strength | Osteoporosis Friendly
27 mins 2 secs, Beginner
Strength Training | Isometric & Balance
Strength Training | Isometric & Balance
28 mins 53 secs, Beginner
Shoulders
Shoulders
31 mins 12 secs, Beginner
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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.

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Workout Categories

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