Here's everything you need to try our 30 minute beginner workout with dumbbells. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.
Complete this round 3 times.
Complete 7 repetitions
The DB single leg straight leg deadlift with wall support is one of the best single leg hinging exercises in our exercise library.
The main benefit of this exercise is to build strength in the hamstring and lower back, but it also targets other areas of the posterior chain like the muscles in the glutes. It is a great exercise to transition from the more simple bi-lateral hinging movement pattern to the more complex single leg hinging. Using the wall takes away some of the balance aspects to the exercise and allows us to put emphasis on the hinging movement. This doesn’t by any means make the movement easy technically, keeping the hips inline is a real challenge and requires a lot of intentional thought from even very advanced trainees.
Follow these cues to perform DB Single Leg Straight Leg Deadlift with Wall Support correctly:
Complete 10 repetitions
The half kneeling arnold press is a good vertical press variation, especially for those who are training at home with limited equipment.
The main benefit of the half kneeling Arnold press is it’s ability to build muscle in the shoulders and add variety to a home training set up.
Follow these cues to perform Half Kneeling Arnold Press correctly:
Complete 6 repetitions
Follow these cues to perform Seated Straddle Lift Over Blocks correctly:
Complete 6 repetitions
The dumbbell pullover on floor is an amazing anterior core exercise that is very simple but when done correctly can be very challenging.
The main benefit of the dumbbell pull over on floor is the adaptation it creates in the abdominals (anterior core). Fighting to maintain this anti-extension position while the weight pulls on your abdominals can create a stimulus for the adaptation desired in the abdominals. The secondary benefit to the dumbbell pullover on the floor is the strength and mobility adaptations in the shoulders (lats), lifting the weight back to the starting position requires engagement of the lats.
Follow these cues to perform Dumbell Pullover on Floor correctly: