Dumbbell Full Body Workout For Beginners - Dumbbell Workout Exercises For Beginners

In this video we go through a dumbbell full body workout for beginners. We discuss how to use dumbbells for beginners who want to improve their fitness level.

The exercises...
Side raises - shoulders
Squats - front thighs and glutes
Rows - middle back
Curls - front of upper arms
Chest press - chest
Crunches - abdominals
Shrugs - upper back
Lying extensions - back of upper arms
Calf raises - back of lower legs
Dead lifts - back thighs, lower back, glutes
Side crunches - obliques

Transcript/notes (partial)
Make sure to properly warm up before beginning, with your focus on slowly elevating your blood pressure and heart rate to increase circulation throughout your body.

Do 3 sets for each of these exercises, and each set should consist of 8 to 10 repetitions. Start off using lighter weights until your targeted muscles get stronger and you get more comfortable with the movements.

We are going to start with lateral or side raises.
For this exercise, Raise the dumbbells out and up away from your body to a height that is comfortable for you. Then lower the weights back down in a slow and controlled motion, keeping the rest of your body silent. The main muscles worked in this exercise are the delts or shoulder muscles.

Next up is squats.
For squats, hold a dumbbell with both hands close to your torso and lower yourself to a depth that is comfortable for you. Then raise yourself up to the standing position, keeping your heels on the ground for the entire movement. This exercise will work your quads, or muscles in the front of you thighs, and your glutes.

Rows is the next exercise, and as you can see, this exercise can be done with a bench as support, or in a standing position and holding onto something for support. The key to this exercise is keeping your back straight and not twisting your torso as your arm should be the only body part that moves. Do this exercise on both sides of your body, and this targets your lat muscles in the middle of your back.

Next up is curls.
Focus on doing this exercise in a slow and controlled motion, twisting your hands so your palms face your shoulders at the top of the movement. In this exercise, the only body part that moves is your forearms as the rest of your body remains silent. This exercise targets your biceps muscles in the front part of your upper arms.

Chest press is the next exercise, and this exercise can be done on a bench, or lying on the ground. Simply push the weights out away from your body, above your chest, then lower them down to a depth that is comfortable to you, keeping your elbows below your shoulders. This exercise will work your pecks, or your chest muscles.

The next exercise is abdominal crunches.
For this exercise, push your shoulders upwards driving the dumbbell up above you, then lower yourself down, doing this exercise in a slow and controlled motion. You should feel your core muscles engage during the movement. This exercise targets your abdominal muscles.

Next up is shrugs.
For shrugs all you need to do is shrug your shoulders up and down, while you hold dumbbells in your hands. Again, slow and controlled motion, only allowing your shoulders to move for this exercise. The main muscles worked are your traps, or the muscles in the upper part of your back.

Lying triceps extensions is the next exercise, and this exercise can be done on a bench or lying on the ground. The key to this exercise is to only move your forearms, keeping your upper arms and shoulders still while you raise and lower the dumbbells. This exercise will target your triceps, located in the back of your upper arms.

The next exercise is calf raises.
From a flat footed position raise up onto your toes while holding dumbbells at your sides, and then return to the flat footed position. Keep your knees straight during this movement. This exercise will work your calves, or the muscles in the back of your lower legs, and it will also test your ability to balance yourself.

Next up is deadlifts.
For this exercise, focus on keeping a straight or slightly bent knee throughout the movement. Slow and controlled movement as you bend down at the hips and as you raise upwards. This exercise will target your hamstrings, in the back of your upper thigh, your glutes, and the erector muscles in your lower back.

The next exercise is side weighted crunches, and these are similar to the regular crunches you did earlier. The only difference is that you are going to open your hips up slightly, and stack your feet on top of one another. Again, push your shoulders upwards driving the dumbbell up above you, then lower your shoulders back down. Do this exercise on both sides of your body, as this will work your oblique muscles on the sides of your torso.

Once you have finished this routine, you should take some time to properly allow your body to cool down, lowering your heart rate and blood pressure slowly to their normal resting rates.

Видео Dumbbell Full Body Workout For Beginners - Dumbbell Workout Exercises For Beginners канала Whats Up Dude