15 Minute Beginner Full Body Dumbbell Workout

15 Minute Beginner Full Body Dumbbell Workout



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This 15 minute workout uses a set of dumbbells and bodyweight moves to strengthen and tone your body. Keeping all moves lower impact and lower intensity, you'll still get your heart pumping to burn fat and calories, moving at a beginner's pace to learn form and function.

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[Music] hi everybody i'm amy from body fit by amy and this is your beginner full body dumbbell workout so in this workout we're going to take it a little bit slower working with the dumbbells getting the heart pumping strengthening and sculpting the muscles but also giving you a good base for form and function all you need is a set of dumbbells and a mat are you ready let's do it okay so we're gonna start just with a quick little warm up we'll roll through those shoulders take them to the back and then take them to the front we're just gonna get everything moving just get those muscles working and ready to go deep deep breath in and out one more right here and then reach across little tabs as always get more of a warm up on your own if you need it and more of a cooldown stretch if you can we're going to try to get you in and out pretty quickly today reach it over so this is full body dumbbell using sort of beginner low impact versions of things so they will be challenging but no crazy compound movements let's reach towards the toes you don't have to go all the way down no jumping anything like that just giving you a good solid base of the movements using the dumbbells overloading the muscles sculpting and toning and then also making sure that your heart pumps for cardio let's bring those knees in i have a chair it's helpful for a couple things if you need a little extra balance certainly not required and then i'm gonna be using just a set of five pound dumbbells you use what you have or what works for you don't worry if you're lighter or you're heavier i'm just glad you're here and then let's do a little stretch kick that leg out you can keep it kind of low we're just stretching through that hamstring you should already feel a little bit of cardio heart is pumping so in between things while we're stretching out those muscles we'll just keep it moving with marches or little step touches just to keep your heart pumping as always if you need breaks from this let's just do a little twist in the torso if you need breaks we're going to grab a couple quick sips of water throughout but feel free to hit pause come back to it listen to your body and do what's best for you be where you are today okay so we're gonna start with just a very basic squat we all know it we're just taking it down we're gonna grab the dumbbells we're gonna hold them by our side feel free if you want to do the squat on the chair the advantage of that is it's going to show you exactly where you need to be so we're taking it here make sure it's a nice sturdy chair and drop it down and then bring it up so you can be on the chair or off the chair if you're not just make sure you drive those hips back like you are sitting in a chair and then bring it up join me so we're dropping it down up and squeeze we've got the chair or a couch for something sturdy for a little bit of a reference go ahead and sit all the way down that's going to make it easier on your knees and also show you how low you need to be you don't want to be here if you can help it i know sometimes some of us have knee problems and that's a little tough you can keep it small range of motion just know that the lower you get the more muscles we're recruiting so we're getting more hamstrings more more glutes along with the quads if we're here it's all right in the front of our knees so if we can get low and bring it up you're going to get more things helping which ultimately is better for our knee health keep breathing we'll go last one right here and tap it out nice job guys it takes a little while if you're brand new to exercise to really feel like you've mastered that squat form just take your time keep the weight in your heels use the chair if you can so then let's take it to a very basic bicep curl so my hands are here elbows are in i'm gonna turn my palms front and then just curling up towards my shoulders drop it down curl and drop it down so from here you're seeing it here nice and slow and controlled making sure we're not leaning in it into it you can always put one foot back to give you a little bit of support for back support pull the core in tight make sure you're breathing lower it down my wrists are staying nice and straight lipping strong but not curling with the top curling in with the wrist keep them straight and elbows in breathe good posture last one right here and tap it out awesome job guys all right so next move we're going to take it to a lunge i'm going to give you lots of options first one being that if you want to have that chair to give you a little extra support that's fine too if you're doing that maybe drop one of your dumbbells and just keep it on the other side so other foot forward nice and wide if you can we're gonna drop it down to here if that's still feeling like too much just keep it a little bend in that front leg you can keep it small without putting pressure on that back leg so here we go down and up start slow start small but if you can drop it as low as you can same thing as the squat we're going to recruit more muscles get more things working more things helping less pressure on the knees so you've either got both your dumbbells here or one dumbbell or above one hand if you want to do that for a little bit of balance you can also just hold the wall it's up to you pull that core in tight if you need to make it small or even take it to that low impact just tap in that's always an option too just slight bend in that front leg either way last one right here and relax yeah we feel that burn pretty quickly right so let's go same thing other side and then also the nice thing keeps our heart pumping so we're building in our cardio with those moves right so dumbbell down abs pulled in tight so both dumbbells here we go so again you work to your level if you're feeling it too much in your knees focus on that front leg doing a really small bend or a low impact version just tap it in so it's not even really a lunge just a little bend here if you can we'll keep both those dumbbells here drop it low press it up core is in tight nice good posture we want to make sure that we're here if you think 90 degrees on both legs is a good thing to aim for in that lunge that way we're not leaning too far forward and we're making sure that we're up on that back toe just a few more right here four three [Music] two and one tap it up all right breathe so we're going to take it to a shoulder press i'm gonna give you two options so we're bringing it up to here we're pressing in and down if you have a heavier dumbbell or that starts to feel like too much take one dumbbell press it up here and down it's up to you we're going to keep it short abs pulled in take it here here we go up and down and same idea as that bicep curl if you need to put one foot back to give you a little extra balance so you don't feel like you're leaning that works too or drop one of the dumbbells and just press and down we just want to work through the shoulders lifting up shoulders upper back breathing got about five seconds here we go four three two and one see keeping it short today drop those dumbbells down roll through and we're gonna take it to a plie squat so let's go ahead and just do some little taps we'll leave our dumbbells down for just a second and then we're going to grab a quick sip of water before we move into those plies so just tapping side to side or tapping a little bit in front like i am just while we shake out those muscles and then also keep the heart pumping breathe four three two and one okay go ahead and grab a quick sip of water you need more of a break just hit pause and then let's go ahead and bring it in we're going to go to that plie squat or sumo squat so toes are out that feels okay and we're just going to do a small little down and up so drop it low squeeze if you want to add a little bit of balance just hold on to that chair or the wall if you need a lower impact version without the bend just squeeze those heels in together just pull them in pull it out but if you can even if you can get just a slight bend we're working you can tell a little more inner thighs opening up the hips making sure dumbbells i like to rest them sort of right on the legs you can also just take them down and center what we want to avoid is letting it pull us down right there let's go four squeeze three two one more right here and relax tap it out okay one more thing up top and then we're going to take things down to the mat just a couple more things and then we're done so i'm going to drop one dumbbell out of the way we're going to do a tricep extension actually i'm going to drop them both so we're taking it here elbows in and extending up we're going to go with one dumbbell if that feels too light for you feel breath feel free to grab that second dumbbell but i'm going to go ahead and take one i'm going to turn to the side i'm going to put one foot back for balance elbows in tight i'm going behind my head extend it up i want you to try to get as low as you can behind your head the most range of motion the best for those triceps and then also making sure my elbows stand they're not out to here then i'm not pulling on the back and i'm not cheating it and going really small if you can behind the head extend it up all those trouble areas especially as women i know this is something that you guys tell me all the time you want to work pull the core in and again if that's feeling too light you have two lighter dumbbells take them up this is fine too you're just going to take them over your head squeeze up or just keep it with the one we're gonna go for four abs pulled in three two and one exhale and roll through those shoulders just tap it out side to side one more time just getting that heart rate up we've got one last move standing we're gonna do the side lunge some of the workouts on my channel a lot of them were stepping into it we're just going to move side to side so the side lunge is you're dropping the driving the hip back one leg stays straight and then you're leaning into a lunge to the side so we're going to keep it nice and slow and small drive the hips back one leg is bent that you're leaning to other leg is straight for a little stretch just side to side so start really small and i want you to think less about the bend and more about driving those hips back this is what i mean by that driving the hips back chest drops forward dumbbells going either side moving laterally so we're really working through outer thighs and glutes but also really good for strengthening the knees drop it down push up down and up breathe here we go drive the hips back low impact you can just pull work out as low impact but you need a little less just push the hips back a little less bend good relax tap it out drop the dumbbells by the side and then let's just do a little low impact jumping jack just one little heart rate push i know your heart is probably already pumping before we take it down a couple things on the mat and then this workout is over if you've got the energy you want to take it up a little quicker that's fine with me or just keep it with just the taps if you need a little more of a rest reach reach [Music] we're going to come onto our knees now i know sometimes this is hard for some people on our knees i would encourage you fold up your mat or get maybe a towel or something to give you a little bit of extra support that still feels like too much you can do this move from the standing position so we're going to do our row so a lot of times we do that row from the standing position the nice thing on your knees or from a modified plank we're going to try both is that it's going to force your back in the right position so a lot of the mistakes we make is rounding over looking like this and we want to be here when you're on your knees you're kind of already in that position so pull everything in tight we're going to start just hands and knees so knees beneath the hips and then hands beneath the shoulders dumbbells are here just pull one up at a time so your core is pulled in nice and tight but we're not in that modified plank yet we're just coming here to here pull the elbow right by your side squeeze in the shoulders imagine that you're pulling something in with those shoulder blades breathe and we'll go for four abs pulled in three two and one and then let's just take a little stretch back and then we're gonna do the exact same thing from the modified plank if this feels like too much for you stay right where you were the exact move we just did on all fours but if you can walk those knees back kind of in that modified plank or modified push-up position and we're just gonna take it one at a time from here you can tell it's a little tougher both on your core which is a little added bonus but also a little tougher on the back making sure that we're not here guys and i want you to be here make sure everything's pulled in nice and tight in your core elbow up last three last two [Music] and one let's stretch it back big stretch through here we're just gonna do a little low impact core and then you're done dumbbells to the side step it in right through here let's just take it here a little low impact abs round it through here bring it up so start really small it's also a little bit of a stretch if you can go a little bit further back and then open up the chest and if you want a little arms open it up little pilates move think about that contracting in the abs if it feels like too much in your back just keep it here to here we'll go four three two one knees out to the side stretch it over and then last move i promise we're just gonna do a little russian twist so again sit up nice and tall just take those hands down by the hip we're gonna start here if that's feeling okay you can lean back a little bit with it or get more of a twist you're still feeling good about that you can lift those feet up that may feel like a little bit on your back you may feel your hip flexors that's normal to feel but if you feel any pain in your back just take it upright a little bit more keep that twist here feet up and leaning back is more of an advanced move you'll get there but for now let's just keep it here breathe twist for three for two [Music] last one and relax knees out to the side fold it over and stretch don't worry guys if you felt like there were some moves you can do or you couldn't do very well that's why i have these beginner workouts because we're all starting somewhere so lean over into it here let your head and neck drop relax into that and then slowly feel free to check out all of my other beginner low impact workouts for other options some longer some body weight some specific to each body part and then as you're ready progress your way up to my other full body dumbbell videos reach over let's stretch those arms out in front and then up to the top again get more of a cool down and a stretch on your own really great to stretch throughout the day as you can none of us get enough stretching in our lives if you can hook those hands behind if you can't just press those thumbs back we all have different levels of flexibility as well [Music] let's take the feet out in front and take it here fold it over it's okay if you can't get very far a few deep breaths last stretch as you exhale try to sink a little deeper let your head and neck relax into it back to center one big deep breath in and out you did it that was your beginner full body dumbbell workout great job everybody

#Minute #Beginner #Full #Body #Dumbbell #Workout

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