Beginner Workouts

These workouts are for those with less than 3 months experience lifting weights. They will allow you to ease into lifting. They are also great post-partum or after an extended break to help you get back on track.

Full Body Workout

Upper/Lower Workout

Dumbbells Only Workout

Dumbbells Only Timesaver Workout

Beginner's Full Body Workout

Exercises

  • Squats or Leg Press
  • Lunges
  • Leg Curl
  • Glute Bridge or One-leg Glute Bridge - hold for 5 seconds at the full contraction
  • Lat Pulldowns
  • Dumbbell Bench Press
  • Dumbbell One Arm Row
  • Dumbbell Overhead Press

Parameters

Do 2 sets of 8-12. These sets do not include warmups.

This routine is done 3 times a week on alternating days, such as Mon/Wed/Fri, or Tues/Thurs/Sat.

Equipment Needed

  • Dumbbells
  • Barbell (Recommended)
  • Squat Rack (Recommended)
  • Exercise Bench
  • Leg Curl Machine or Bench add-on
  • Lat Pulldown Machine
  • Exercise Mat

Beginner’s Upper/Lower Workout

Workout A

  • Squats or Leg Press
  • Lunges
  • Leg Curl
  • Glute Bridge or One-leg Glute Bridge - hold for 5 seconds at the full contraction
  • Exercise Ball Crunches - 2 sets of 20-30 reps
  • Bicycle Ab Crunches - 2 sets of 20-30 reps
  • Plank - 2 sets of 30 sec to 2 minutes
  • Reverse Crunch - 2 sets of 20-30 reps

Workout B

  • Lat Pulldowns
  • Dumbbell Bench Press
  • Dumbbell One Arm Row
  • Dumbbell Overhead Press
  • Exercise Ball Crunches - 2 sets of 20-30 reps
  • Bicycle Ab Crunches - 2 sets of 20-30 reps
  • Plank - 2 sets of 30 sec to 2 minutes
  • Reverse Crunch - 2 sets of 20-30 reps

Parameters

This routine is done 3 times a week on alternating days, such as Mon/Wed/Fri, or Tues/Thurs/Sat. Alernate the two workouts, so for example:

  • Week 1: Mon - Workout A, Wed - Workout B, Friday - Workout A
  • Week 2: Mon - Workout B, Wed - Workout A, Friday - Workout B

Do 2 sets of 8-12 reps. These do not include warm-up sets.

Equipment Needed

  • Dumbbells
  • Barbell (Recommended)
  • Squat Rack (Recommended)
  • Exercise Bench
  • Leg Curl Machine or Bench add-on
  • Lat Pulldown Machine
  • Exercise Ball
  • Exercise Mat

Beginner’s Dumbbells Only Workout

Monday/Thursday

3 sets of 8-12:

2 sets of 8-12:


Wednesday/Saturday


Tuesday/Friday

3 sets of 8-12:

2 sets of 10-20 reps (do slow reps, keep abs engaged the WHOLE time, do all exercises as a set then repeat):


Sunday

Rest

Parameters

Listed sets do not include warmups.

This routine is done 6 days a week.

Equipment Needed

  • Dumbbells
  • Exercise Bench
  • Exercise Mat

Beginner’s Dumbbells Only Timesaver Workout

Monday - Workout A

  • Superset Dumbbell Squats and Dumbbell Overhead Press
  • Superset Dumbbell Lunges and Dumbbell Pullovers
  • Superset Single Leg Glute Bridge (hold for 5 seconds at top), and Dumbbell Front Raises
  • Superset Dumbbell Calf Raises and Dumbbell Side Raises

Tuesday - Abs and Cardio

Thursday - Workout B

  • Superset DB Front Squat and DB Floor Press
  • Superset Romanian deadlift and DB 2 arm bent row
  • Superset Dumbbell Flyes with Rear Delt Flyes

Friday - Abs and Cardio

Parameters

Do 2 sets of 8-12 or 3 sets of 6-10. This routine is done 4 days a week.

Supersetting - do one set of the first exercise followed by one set of the second exercise.

Rest - rest for 60 seconds between supersets

Cardio Warmup - Before weights do an optional 10 minutes of cardio

Warmup Sets - For the first superset of each day, add in 1 warmup set. For example, if you use 15 pound dumbbells, warmup with 8 or 10 pound dumbbells.

Equipment Needed

  • Dumbbells
  • Exercise Bench
  • Exercise Mat