30 minute beginner workout with dumbbells at home

Here's everything you need to try our 30 minute beginner workout with dumbbells at home. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • DB Tall Kneeling Crush Grip Press
  • DB Reverse Lunge
  • DB Crush Grip Floor Press
  • Circuit 2
  • Offset Squat with Rotation
  • Soft Leg Dissociative Rolls (legs led)

Circuit 1

Complete this round 3 times.

DB Tall Kneeling Crush Grip Press

Complete 10 repetitions

Buy Dumbbells
Primary
Upper Body
Vertical Press

Coaching Tips For DB Tall Kneeling Crush Grip Press

Follow these cues to perform DB Tall Kneeling Crush Grip Press correctly:

  • Keep rib cage tucked at all times
  • Finish with the biceps next to the ears.

DB Reverse Lunge

Complete 10 repetitions

Buy Dumbbells
Primary
Lower Body
Squat

Coaching Tips For DB Reverse Lunge

Follow these cues to perform DB Reverse Lunge correctly:

  • Keep front knee fixed over the ankle, torso slightly forward but stays fixed
  • Create a wide stance to make balance easier
  • Gently touch the knee to the floor and lift yourself with the front leg.

DB Crush Grip Floor Press

Complete 18 repetitions

Buy Dumbbells
Secondary
Upper Body
Horizontal Press

The dumbbell crush grip floor press is a great horizontal press variation if you only have access to an equipment stack with just single dumbbells.

Benefits of DB Crush Grip Floor Press

The main benefit of the dumbbell crush grip floor press is its ability to build strength and endurance in the chest / horizontal press movement pattern.

How To Do DB Crush Grip Floor Press

  1. Lye flat on the floor with the feet securely planted on the floor.
  2. With the heads of the dumbbell securely placed in both hands, press the dumbbell upward so that the hands are inline with the shoulders.
  3. Lock the elbows at the top of the repetition.
  4. Return to the starting position with control.

Coaching Tips For DB Crush Grip Floor Press

Follow these cues to perform DB Crush Grip Floor Press correctly:

  • Ensure you have a good grip on the heads of the DB
  • Lower your elbows and gentle touch them to the floor
  • Move with control.

Circuit 2

Complete this round 3 times.

Offset Squat with Rotation

Complete 8 repetitions

Movement
Lower Body
Flow And Locomotion

Coaching Tips For Offset Squat with Rotation

Follow these cues to perform Offset Squat with Rotation correctly:

  • Only squat as far as your range of motion allows
  • This will challenge different positions than a traditional squat.

Soft Leg Dissociative Rolls (legs led)

Complete 4 repetitions

Movement
Full Body
Ground Based Movement

Coaching Tips For Soft Leg Dissociative Rolls (legs led)

Follow these cues to perform Soft Leg Dissociative Rolls (legs led) correctly:

  • Lift the arm and cross it over the body, remain as relaxed as possible and allow the momentum to pull you across.

If you enjoyed this workout you can find more below or try Programme, a fitness app that plans every workout for you – based on your progress, equipment and lifestyle.

This workout was made by Sean Klein

Sean Klein

Signature

Programme is a workout app that plans every workout for you

Programme learns from your past workouts, training experience and available equipment to create your optimal workout plan that adapts to your progress.