Help! I Want To Workout At Home BUT Don't Know What To Do!
Beginner Full Body Workout With Dumbbells
The following beginner full body workout with dumbbells is meant to help you get started. This home dumbbell workout is meant for beginners who don't know where to start or what to do to when it comes to home dumbbell workouts.
Regardless of your goals, whether it is to lose weight, get stronger, tone up or to feel and look better, this beginner full body workout will get you on the right track.
The goal here is to set up your foundation. We want to lay a foundation down so that you can build on that foundation to reach your goals in the safest and most effective manner possible. This beginner home dumbbell workout is not designed to kill you or take your body to extremes because that is not how you start.
Think of your body as building a house.
A nice, solid house starts with a foundation.
Once a proper foundation has been built, additions can be added such as flooring, walls, and a roof.
The rest of the house can only be built once the foundation has been created and the floors, walls and roof have been properly installed.
You can't install the floors, walls and roof on shaky ground or no foundation because it will only be a matter of time before everything falls apart.
Your body is the EXACT same way.
If your body doesn't have the necessary foundation, it will only be a matter of time before things stop working.
We don't want that.
We want to start with a solid foundation so that you have the best possible chance for success.
Your Foundation Pillars
To set up your beginner full body home dumbbell workout, we need to make sure your foundation pillars are in place.
Pillar 1: Warm up. A proper warm up will get the blood flowing in your body to help prepare for resistance training. You want to make sure your muscles are warmed up but more importantly, you want to make sure your connective tissues such as your joints, tendons and ligaments are ready. Believe me when I say this, warming up your connective tissues is THEE most important part to preparing your body for safe and effective resistance training. Most injuries happen to connective tissues so please, do not skip your warm up.
Pillar 2: Light stretches. Once your warm up is complete, you will want to do some very light stretches. This will help improve your mobility and make sure your muscles and connective tissues are loose. A loose muscle will reduce your chances of injury and improve your results.
Pillar 3: One exercise for each major muscle group. As a beginner to home dumbbell workouts, you don't need anymore. Your foundation begins with the right exercise for each of your muscle groups. It's not about quantity, it's about quality. You will be working your larger muscle groups first (such as yr legs, back and chest) followed by your smaller muscle groups (arms and shoulders).
Pillar 4: Light cardio exercise. Light cardio can be a light walk after your workout or some light, low impact home cardio. Personally, I enjoy going for a nice walk after my workouts but when the weather doesn't permit a walk, I will
perform a light home cardio workout. Cardio exercise helps improve blood flow, improve heart health and burn fat. I highly recommend you don't skip your cardio exercises. Get into the habit of doing some type of cardio based exercise
each day and you will boost your results, guaranteed!
We are going to be using all 4 pillars to ensure you get the best results!
This beginner dumbbell workout shouldn't take you any longer than 45 minutes to complete. Perform this workout 3 times per week, resting one day in between each workout. I suggest performing this workout Monday, Wednesday and Friday but depending on your weekly schedule, feel free to choose days like Tuesday, Thursday and Saturday. This depends on your work and family schedule so you may have to get creative when performing this beginner home dumbbell workout.
You don't need any equipment other than a pair of dumbbells and an exercise mat.
How heavy should the dumbbells be? For ladies, I suggest starting with the 5 pound dumbbells.
For men, I suggest starting with the 10 pound dumbbells.
After a few weeks, feel free to grab a pair of heavier dumbbells. For example, instead of the 5 pound dumbbells, use the 8 pound dumbbells. Instead of the 10 pound dumbbells use the 15 pound dumbbells.
I suggest drinking 1/2 a glass of water before you workout, 1 glass of water during your workout and 1/2 a glass of water after your workout.
For this beginner, full body dumbbell workout, we will be using all 4 pillars. Let's take a look at the workout.
Your Beginner Home Dumbbell Workout
Your home workout is going to look as follows:
Pillar 1: Warm Up
Arm raises: Perform 40 in total
Side to side reach backs: Perform 40 in total
Side to side arm circles: Perform 40 arm circles
Knee touches: Perform 40 in total
Pillar 2: Light Stretches
Groin stretch: Hold for 20 seconds
Standing chest and shoulder stretch: Hold for 20 seconds
Standing back stretch: Hold for 20 seconds
Seated hamstring stretch: Hold for 20 seconds for each leg
Pillar 3: Beginner Dumbbell Workout
Chair squats (for your legs): 1 set of 12 repetitions
Dumbbell rows (for your back): 1 set of 12 repetitions
Floor chest press (for your chest muscles): 1 set of 12 repetitions
Seated shoulder press (for your shoulders): 1 set of 12 repetitions
Dumbbell curls (for the front of your upper arms): 1 set of 12 repetitions
Dumbbell kickbacks (for the back of your upper arms): 1 set of 12 repetitions
Knee touches (for your belly area): 1 set of 15 repetitions (in total)
Pillar 4: Light cardio
Option 1: Go for a 20 - 40 minute brisk walk
Option 2: Perform a short home cardio routine as follows:
Hook and knee: 1 set of 20 repetitions (in total)
Front jacks: 1 set of 40 repetitions (20 per leg)
Reach ups: 1 set of 20 repetitions
Rope pulls: 1 set of 40 repetitions (40 rope pulls)
Alternating punches: 1 set of 50 punches
Below you will find a video tutorial on each exercise and a short explanation on how each should be performed.
Pillar 1: Warm up
Arm raises
In a standing position with your feet 2 to 3 feet apart, raise your arms until your hands are at shoulder level. Slightly bend at the knees and reach up with your left arm, reaching for the ceiling and bring your arm back to shoulder level. Repeat for the right arm. Perform 40 arm raises in total.
Side to side reach backs
Stand with your feet 2 to 3 feet apart and raise your arms to shoulder. Straighten your arms and with your right foot, step to the side by about 1 to 2 feet. As you step to the side, bring your elbows back. Using your left foot, step
to the side by about 1 to 2 feet and bring your arms forward. Use a side to side stepping motion while bringing your elbows back and to the front. Perform 40 reach backs.
Side to side arm circles
Stand with your feet 2 to 3 feet apart and raise your arms to shoulder. Straighten your arms until they are fully extended at your sides, at shoulder level. With your right foot, step to the side by about 1 to 2 feet. As you step to the side make small circles with your arms. Step back to the left using your left foot while making small circle motions with your arms. Use this left to right stepping motion and make small arm circles. Perform 40 arm circles.
Knee touches
Stand with your feet 2 to 3 feet apart. Raise your left knee to hip level and using your right hand, lightly touch your knee. Bring your left foot back down. Raise your right knee to hip level and using your left hand, lightly touch your knee. Repeat this back and forth knee touching motion for 40 total knee touches.
Pillar 2: Light stretches
Groin stretch
While seated on the floor, bring your two feet together and inwards so the soles of your feet are touching while moving both feet closer to your groin area. Using your hands, hold your feet together and with your elbows, gently apply
pressure to move your legs towards the floor. You should feel a stretch in your groin area. Hold this stretch for 20 seconds.
Standing chest and shoulder stretch
While standing straight with your arms at your sides, take a step forward with your right foot and a step back with your left foot. Keep your arms straight and move them backwards until you feel a stretch in your chest and shoulder area. Hold this stretch for 20 seconds.
Standing back stretch
While standing straight, bring both arms upwards and interlock your hands together. Your arms should be fully extended. Take a small step forward with your right foot and a step backwards with your left foot. With your arms, reach forward until you feel a slight stretch in your back. Hold this stretch for 20 seconds.
Seated hamstring stretch
In a seated position, at end of a chair, extend your left leg until it is straight. Bend at the waist and using your left arm, lightly reach for your left toe until you feel a light stretch in the back of your leg. Hold for 20 seconds and repeat for your right leg.
Pillar 3: Beginner Dumbbell Workout
Chair squats
Stand in front of a chair. Pick up two dumbbells and stand up straight. With the two dumbbells at your sides, slowly bend at the knees and squat down until your butt touches to chair. Pause for a moment and using your legs, squat back keeping your back straight. Repeat for 12 repetitions. Now, if you feel weighted squats are too much, try doing this exercise without the dumbbells. Once you feel confident you can perform this exercise with dumbbells, go for it!
Dumbbell row
First, grab two dumbbells and stand up straight with the dumbbells at your sides. Bend at the waist until your body is just above parallel with the ground and your arms extended downwards. Next, row both dumbbells upwards to chest level, pause for a moment and lower the dumbbells back down. Repeat for 12 repetitions.
Floor chest press
Lie down on an exercise mat with two dumbbells at your sides. With both hands, pick the dumbbells up and press them both above your chest until your arms are fully extended. Slowly lower the dumbbells downwards until your elbows touch the floor. Pause for a moment and press the dumbbell upwards to the start position. Repeat 12 more times.
Seated shoulder press
Place two dumbbells beside a chair. Sit down in the chair and bend to pick up the dumbbells. Curl the dumbbells to your shoulders and turn the dumbbells so your palms are facing forward. The dumbbells should be by your ears when you start. Press both dumbbells upwards, over your head until your arms are fully extended. Pause for a moment and lower the dumbbells back to ear level. Repeat this 12 more times.
Dumbbell curls
Using both hands, bend and pick up two dumbbells (one in each hand) and stand up straight. Turn the dumbbells so that your palms are facing forward. Curl the dumbbells to chest level, pause for a moment and lower the dumbbells back to the start position. Repeat this 12 more times.
As a variation, you can also do the dumbbell curl while seated.
Dumbbell kickbacks
First, grab two dumbbells and stand up straight with the dumbbells at your sides. Bend at the waist until your body is just above parallel with the ground. Raise your arms until they are at a 90 degree angle. Hold your arms in this position. Kick your arms back until they are fully extended, pause for a moment and slowly lower the dumbbells back to the start position. Your arms should act as levels, extending the dumbbells back and up. Repeat this movement 12 more times.
Lying Knee touches
Lay down on an exercise mat (your back should be on the mat). Bend your knees until they can be reach with your hands. Keep your hands by your ears and using your stomach muscles, reach with your left arm and touch your right knee. Return to the start position. Using your right hand, reach and touch your left knee. Return to the start position. Repeat this movement 15 times (in total).
Pillar 4: Light, low impact home cardio
Hook and knee
Stand with your feet 2 to 3 feet apart and raise your hands to chest level. With your left leg, raise your knee up and with your right elbow, twist towards your left knee. This should be done in unison. Bring your leg back down and twist your body back to the start position. Repeat this knee up, twisting motion 20 more times. Repeat this movement for your right leg and left elbow.
Front jacks
Stand with your feet 2 to 3 feet apart and raise your hands to chest level. While keeping your arms straight, raise your arms upwards over your head while at the same time stepping back with your left leg by about two feet. Lower your arms back to the sides of your body while stepping forward with your left leg. Next, raise your arms with your arms straight and with your right leg, step back by about two feet. Lower your arms back to the sides of your body and step forward with your right leg. Repeat this motion 30 times, 15 times for each leg.
Reach ups
Stand with your feet 2 to 3 feet apart. Bend at the knees and reach down towards your knees with both hands. Using your legs, thrust upwards and lift your arms up over your head, reaching upwards. Repeat this up and down reaching motion 20 more times.
Rope pulls
Bend slightly at the knees and using your arms, pretend your are pulling a rope downwards. Alternate between your right and left arm, pulling an imaginary rope downwards. Perform 40 rope pulls in total.
Alternating punches
Stand with your feet 2 to 3 feet apart. Bend slightly at the knees and raise your arms to shoulder level with your hands in a fighting position. In an alternating fashion, punch with your left and right hand. Perform 50 total punches.
This beginner full body dumbbell workout should only take you about 30 minutes to complete. Perform this workout 3 times a week. I do suggest keeping active every day. On the days you are not performing your dumbbell workout, try going to a light, 30 minute walk. It is very important to get your body into the habit of doing something active each day.
Common Beginner Dumbbell Workout Questions
I only have one set of dumbbells, is that enough?
It sure is. Remember, when you are first starting out, your primary goals are to:
- Get into the habit of performing your dumbbell workouts on a regular and consistent basis
- Allow your body time to get accustomed to the movement and weight
Patience is the key here. Your results will come, you just need to get the basics down first and get into the habit of working out on a consistent basis.
Now, with that being said, you can make any type of weight more challenging. If you find that after a few weeks, the dumbbells feel too light, you can always adjust the repetitions and methods. For example, let's say you can easily perform 12 repetitions with very little effort after the first few weeks. In that case, try performing 15 repetitions for your next workout. If those still feel too easy, try performing 20 repetitions for your next workout. Once you can easily perform 20 repetitions, you can try adding another set into your workouts.
For example, if you can easily do 1 set of 20 repetitions in the floor chest press, try doing an extra set of 20 repetitions.
Will I get big and bulky from working out with dumbbells?
Nope, you don't have to worry about that. This is a BEGINNER full body dumbbell workout designed to help you get started. The big and bulky muscles you see on some athletes and trainers come from years of intense and advanced training. This workout is NOT that. With this beginner full body dumbbell workout, you can expect to get stronger and a little more toned but NOT big and bulky.
What weight should I be starting with?
For ladies, I recommend between 5 and 10 pound dumbbells. For men, I recommend between 10 and 15 pound dumbbells. This will be enough to get your started. After a month of steady and consistent training, feel free to grab a slightly heavier pair of dumbbells or if you have adjustable dumbbells, add more weight. How much more weight? Adding another 5 pounds, this will be plenty to keep your going.
Where can I buy dumbbells?
I suggest you start looking at online markets such as Facebook Market Place or Kijiji first or your local second hand store. You can generally find a good pair of low cost set of dumbbells. For a new, low cost set, go to your local
Walmart.
How long should a workout take?
As a beginner, 30 minutes is plenty. You don't need anymore than that. As you progress and need to add more challenge, you can add more sets to your routine which may take you another 10 minutes to complete.
Will this workout help me lose weight?
You bet it will! If you follow all of the pillars in this workout routine, you will lose weight, however, your diet has to be in place. If you follow a well laid out meal plan, designed for weight loss, you will definitely lose weight
using this home dumbbell workout for beginners.
If you need a meal plan, complete with grocery list, go to my page here:
Final Thoughts
As a beginner, your number one goal is to get into the habit of being consistent. You just need to get started and this plan will do just that. Remember, you don't need fancy equipment. A set of dumbbells is all you need and a well
structured routine that will get you off to the right start.
Keep positive and stay strong!
-Blake
Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.