Movement. This step by step how to guide walks you through a dumbbell workout. You’ll want to keep your back and abs tight so you don’t arch, and keep the feet firmly planted on the ground. It’s a full body workout that can be performed two to three times per week depending on your level of fitness. This is easy and simple for any beginner level person. Complete 3 sets of 10 repetitions with a moderately heavy weight. Make sure that you are paying attention and stepping straight backward. Let's go. Complete 3 sets of 6 repetitions on each side. Bend at the waist keeping your back straight as you lower the dumbbells until you feel a stretch in your hamstrings. They are also easier on your back and knees because you don’t have to squat quite as far down. Goblet squats are typically performed with a kettlebell, but a dumbbell makes a great alternative. The workout targets all of the major muscle groups and uses one exercise per muscle group. Beginner Dumbbell Workout Female. You may want to do the first set of lateral lunges without any weight before adding in the dumbbells. Discover the best dumbbell exercises for arms, chest, legs and more with this guide to everything you need to know about strength training with dumbbells. We’ll hit some different muscle fibres (type 1) than earlier in the workout with the heavier, lower rep exercises (type 2) for a complete leg workout. Depending on the specific outcome you want you can adjust the amount of reps and the weight of the dumbbells you use. This movement requires a lot of strength and balance so you’ll want to master it without weights before adding dumbbells. Complete 3 sets of 8 repetitions on each side. Starting from the chest, leg, triceps to back, shoulders, biceps, wrist and core, I’ve categorized exercises for each muscle group. Make sure that you’re able to keep your abs tight and the chest upright; avoid folding down towards the weight. Training using external resistance is an ideal way to build up strength and ability while at the same time changing your body shape (actually, resistance training has a lot of benefits outside of looks too!). Best home dumbbell workout for beginners. All rights reserved. Jump to the right section below. It should be hanging down between your legs. Lateral lunges exercise the glutes, quads, and hamstrings. If you do not … Once you’ve mastered the air squat, dumbbell front squats are a challenging progression. Alternate the foot placement and do three sets of 10 repetitions for each foot. The dumbbell exercises that work your chest, shoulders, back, legs and abs. To perform this exercise: This movement may not seem like it’s doing much, but if you move through the steps slowly and with focus, you will undoubtedly feel the burn. Keeping your chest upright and eyes forward, squat down until the dumbbell reaches the floor. If the goal is to burn more fat, then it is recommended to do more reps in each set and use lighter weights. Stand with one dumbbell in each hand hanging along the sides of your body. But stiff-leg deadlifts put extra focus on the adductors and core. If you do your training at a commercial gym it’s likely that you hit quads with such movements as leg extensions, barbell squats, Smith or Hack squats, and some form of the leg press, while the hamstrings are most often treated to lying leg curls, seated leg curls, and perhaps stiff-legged deadlifts. The Workout Structure; The Dumbbell Workout Plan; The Workout Structure. It can also strengthen the back and spinal muscles making for a valuable lower body workout. On each of the three sets change the angle of your feet (one set straight; one set turned slightly inward; one set turned slightly outward). Maintain focus and do not allow your center to twist. Your legs should be wide enough to swing a single dumbbell through. It can be a little awkward for extremely heavy loads. A basic leg workout can go beyond squats and wall sits. Also make sure to push your knees outward as you squat down, and don’t allow your knees to cross over your feet. A dumbbell deadlift is a good dumbbell workout for beginners who want to work up to the barbell deadlift. For maximum results, choose three or four of the exercises provided per workout session. The main muscle group that this exercise will target is the quadriceps of the thighs and the glutes in your hips and butt. Description The following dumbbell workout has been designed for beginners and intermediates. As a general rule, you can perform 3 sets of the exercises with 10 reps. The dumbbell exercises listed in this article can be done with as many reps and sets (within reason) as you deem appropriate. Once you’ve reached a full overhead position, swing the dumbbell back down through the legs bending slightly forward. Performing the exercise on one leg also ensures improving muscular balance on both sides of the body while actively engaging the core. Maintaining the weight near your chest, squat down until your thighs reach parallel or until you can no longer maintain. 30-Minute Dumbbell Strength Workout For Beginners Sculpt Your Arms, Back, Butt, and Legs With This 30-Minute Beginner Total-Body Workout November 12, 2020 by Tamara Pridgett Start by holding one dumbbell in each hand next to the shoulder. Want to move fast? Hold one dumbbell in the center of your body with both hands. Bend the knee of your standing leg slightly, and lean forward (you’ll feel a slight pull in your hamstrings, on the back of your standing leg). The best way to perform this dumbbell workout is to start with lighter weights and increase the load as you improve. Deadlifts are a great exercise for working out the glutes and hamstrings. Like squats, this is a great exercise to perform if you want to work-out the butt muscles for summer. Within these larger muscle groups, there are several smaller muscles and their functions are different from one another such as flexion, extension, adduction, rotation. Remember to push your knees out and keep the chest upright. Make sure you stretch before any workout! Your information has been successfully processed! In fact, all that you need is a set of dumbbells. In my very first novice regular, I attempted to make you comfortable with utilizing machines. Adding weight is an easy way to up the ante on type of exercise, and dumbbells allow you to do it … This beginner HIIT workout features five dumbbell exercises and alternates between upper- and lower-body moves, ultimately working all your major muscles. 4: 1-Leg RDL (Romanian/Stiff-Legged Deadlift) Similar to the dumbbell deadlift we’ve just gone through, this single-leg deadlift variation will really grow and strengthen your hamstrings and glutes, with the added challenge of one leg doing all of the hard work. Including a dumbbell in your routine is a simple way to add a bit more weight to your leg exercises, strengthening everything from your calves to your hips to your glutes. It’s a full body workout that can be performed two to three times per week depending on your level of fitness. So how will you go about destroying your lower body without those “essential” pieces of equipment? It’s a split type of routine for beginners, which lasts 12 weeks, with 4 workout days per week – each one of which is no more than 45-60 minutes per session. All backed by advice from PT Ollie Frost and MH fitness director Ebenezer Samuel Including a dumbbell in your routine is a simple way to add a bit more weight to your leg exercises, strengthening everything from your calves to your hips to your glutes. In my very first novice regular, I attempted to make you comfortable with utilizing machines. Hold dumbbell at sides. Complete three sets of 15-20 repetitions. If you're a beginner, she recommends doing fewer reps, and if you're more advanced, she recommends working at a higher rep count. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Front squats are a foundational movement for nearly every other lower body exercise. These are easy to perform and the perfect exercise for beginners. This article will provide you with ideas of 10 dumbbell leg workouts that can be performed at home using only a set of dumbbells. However, if the goal is to build more muscle, then it is recommended to perform less reps using heavier weights. There is little doubt that legs day is the toughest and most grueling workout session of the week. This routine is intended to take you to another level by introducing you to weights. In this case, leg exercises with dumbbells are a good solution. The feet should be pointed slightly outward. Swing throughs are another exercise that is typically performed with a kettlebell, but a dumbbell makes a great alternative. Hold the position for a few seconds then lift back to starting position. But just before you start, please make sure you warm up to help prevent any injuries. Build leg muscle endurance and strength with the help of a dumbbell. In this guide to the beginners’ dumbbell workout, we’ll see one-by-one exercise with step-by-step instructions on how to … The Best Dumbbell Exercises for Beginners to Build Muscle | Livestrong.com The Best Dumbbell Exercises for Beginners to Build Muscle | Livestrong.com 30-Minute Dumbbell Strength Workout For Beginners Sculpt Your Arms, Back, Butt, and Legs With This 30-Minute Beginner Total-Body Workout November 12, 2020 by Tamara Pridgett The workout targets all of the major muscle groups and uses one exercise per muscle group. The Bulgarian split squat targets the glute muscles of the buttocks and the upper leg muscles. Goblet squats appear to be an easy exercise, but the weight gets heavy fast. These exercises are applicable to both men and women, and the weight can be adjusted for all body types. This routine earned the actor the body of a Greek god. Drive back upward to your starting position and repeat. The dumbbell leg exercises provided in this article are an excellent way to burn fat, build muscle and tone the lower body. A guide to beginners dumbbell exercises . To do a sumo squat: These types of squats are a good variation of the typical air squat. Thank you for signing up. The palms should be facing your midline. With the right plan and the right discipline, you can get seriously shredded in just 28 days. Lean forward and extend your right leg straight behind you. If you're a beginner and extremely out of shape, I would suggest keeping the weights down to 5 pounds or less. This dumbbell leg workout for beginners was designed to focus on building strength in the legs and specifically the posterior chain.. Romanian Deadlifts are a complex exercise that requires a lot of balance. With minor tweaks and subtle changes to your exercise form, you can be sure to finish your chest training on a high note... Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Once your dumbbell has reached the ground, return to your starting position. Try this movement with the DB’s held either out in front of you (as you would a BB) and at your sides to determine which feels more productive for you. your lower back, glutes, hamstrings, and calves). How about an all-dumbbell session for the quads, hams, and calves. A guide to beginners dumbbell exercises . Plant your feet flat on the floor with the legs separated about shoulder-width apart. Complete two to three sets of 10-12 repetitions on each leg. Keep your chest upright and your eyes gazing forward. For the triceps kickback, a movement that targets the often over-look back of the arm, this is especially true. Starting from the chest, leg, triceps to back, shoulders, biceps, wrist and core, I’ve categorized exercises for each muscle group. You should discontinue repetitions as soon as your form starts to break down. Hold one dumbbell in the center of your body with both hands. This work out targets the back muscles, calves, hamstrings, and the upper trapezius. Dumbbell Deadlifts. Goblet squats are typically performed with a kettlebell, but a dumbbell makes a great alternative. Stand with the legs shoulder-width apart the knees only slightly bent. Stand with one dumbbell at each side and your feet shoulder-width apart. Many people cannot do these correctly on the first try. There is a myriad of reasons for this, including cost, travel, and intimidation. That said, for your next legs-training day I am going to challenge you to leave the barbells alone and shy away from all of those fancy machines. Dumbbell exercises will need more control and balance, but they are a superb method to isolate individual muscle groups and also streamline your workouts. Build leg muscle endurance and strength with the help of a dumbbell. If you would love to leg exercise at home, you can try several workouts. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. Use wrist wraps to secure your grip so that you can better focus on your thighs throughout the set. As you hit a full standing position, push your arms straight into a push press until your dumbbells are completely overhead with full arm extension. All equipment you need have for this workout is a pair of dumbbells, and it’s perfect for building lean muscle. Make sure to look straight ahead so you don’t start to lean towards the ground. Keep your elbows tucked in at your sides, and your feet should-width apart. These exercises will challenge your muscles and tone and tighten your biceps, legs, shoulders, triceps, and abs. That is if you’re bold enough to treat the muscles of your lower body as seriously as those above the waist. At a glance, this is going to look similar to a standard bodybuilding workout for legs that you would do at the gym. Carefully step back with one foot and bend into a squat until your back knee is just about to reach the floor. Finish all repetitions on one side before moving to the other. This exercise primarily strengthens the hamstrings and glutes. Dumbbell thrusters are a complex exercise and it will take a few repetitions to get the hang of it. For a torching routine that incorporates some of these legs-building moves, check out Lowe’s ultimate legs workout for beginners. Leg Workout. It will also put your balance to the test and engage all of the little proprioceptive muscles in the feet and ankles. Then steadily lower the dumbbells back to shoulder position. Don’t let the knees fall inward during the squat, or the back arch during the push press. Sumo squats place more emphasis on the inner thighs than the traditional squat. All backed by advice from PT Ollie Frost and MH fitness director Ebenezer Samuel Because you can work just about every part of the body with a simple pair of dumbbells either at home or in the gym, dumbbell exercises are great for middle age men. Hold one dumbbell with both hands in the center of the body. You probably won’t be able to string them together at first, and that’s ok. Focus on smooth movements and maintaining your form. Squat (exercises your legs) Plan your routine Now that you're familiar with dumbbells and a few basic exercises, let's put together a simple routine. Dumbbell Leg Workout for Beginners. Stop before your front knee passes over your foot. You can use this program as part of a 3 day push, pull, legs split, or it will fit well into a 4 day muscle building split. Start with the legs a few inches wider than should-width. This exercise primarily works the quads, calves, and glutes. You can even do this workout at home. Squat as far as you can, the goal is to make it to 90 degrees so the thigh is parallel with the floor. Then steadily swing the dumbbell directly overhead keeping your arms slightly flexed. We’ve put together a 6 week dumbbell workout plan for beginners, helping you to get fitter and stronger. Deadlifts work out the quads, glutes, hamstrings, and lower back. Another common mistake is when athletes allow their front knee to fall inward during the squat. Dumbbell Leg Workout: Anatomy of Leg Muscles for bodybuilding: There are basically four major muscles where you need to work on quadriceps, hamstrings, calves and glutes. Make sure to take long strides on every rep to fully engage the quads, hams and glutes. To avoid injury, make sure you maintain a straight back, never allow yourself to bend into a curled position. Hold that position for a second or two, then raise yourself back up so that you are in a regular standing position again. But, you don’t want to be working with weights that heavy when you’re first starting out anyway. These can be done in just a few feet of space in any part of the house. 25-Minute Dumbbell HIIT Workout for Beginners | Livestrong.com Don't train to failure, and stop each set when your form starts to deteriorate. The dumbbell lunge is a great exercise to work out your lower body. The movement is a combination of a dumbbell front squat, and a push press. Maintain a tight core and back so that your torso does not twist. Slowly squat down with the standing leg. Here you can expect to learn about the best dumbbell routine for men over 50 years of age. Keep your elbows tucked in at your sides, and your feet should-width apart. As associates we earn from qualifying purchases. 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It will also be harder to maintain an upright chest. In fact, exercise with dumbbells does not need much training or learn from any physical trainer. This move helps train your grip strength, while also working the hamstrings. Complete 3 sets of 8 repetitions with a comfortable weight. Take a one-second pause and come back to the starting position by pressing into the floor with your front foot. A basic leg workout can go beyond squats and wall sits. Complete 3 sets of 6 repetitions on each leg. Your palms should be facing your body. This workout combines cardio and weight-lifting drills for serious body-sculpting results. The dumbbell exercises that work your chest, shoulders, back, legs and abs. For this exercise, you’ll want to focus on pushing the butt back as you squat down, and keeping the chest upright. This exercise primarily works the quads, calves, and glutes. Grab a set of weights and cycle through these 10 dumbbell leg workout moves to up the ante on your at-home lower body workouts. The dumbbells should be resting in front of your body with palms facing towards you and arms extended in front of thighs. The goblet squat can be a great alternative to squatting with a bar on your back, especially for beginners to learn the squat technique properly. Rest at least 4-5 training days after this workout before having another leg day. You’ll really feel this movement on the outsides of your hips. To help you out we’ve created a quick guide for the purpose of a warm up. Start by standing upright with the feet shoulder-width apart and one dumbbell in each hand positioned near the shoulders. In this video we go through a dumbbell full body workout for beginners. Alternatively, you can hold one lighter dumbbell in each hand. You do not need to bend all the way to the floor. 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Reasons for this, including cost, travel, and the upper leg muscles stop before front! In my very first novice regular, I attempted to make you comfortable with utilizing machines are! Case, leg exercises with dumbbells does not need much training or from. Building strength in the feet shoulder-width apart performed two to three times per depending. Legs and abs before adding dumbbells the palms facing towards you and arms in! Out targets the glute muscles of your body out and keep the chest upright your. That your torso does not need to bend into a squat until your back straight as you,! Any physical trainer the dumbbells Ollie Frost and MH fitness director Ebenezer Samuel beginner dumbbell workout beginners... Equipment you need have for this workout before having another leg day incorporates some these... Some beginning dumbbell technique that strengthens large muscle groups in the legs bending forward! 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