Looking to improve your fitness and shape your body then this is beginner home workout with dumbbells is best home workout for you. When using this program or any other, you should keep a detailed journal of the exact sets/reps and rest intervals performed, and only count the repetitions completed in strict form.

You must follow this workout plan properly with right posture and technique. You must update me the progress every week so we can change your beginner home workout with dumbbells and stick with diet plan.

You must learn about proper warm up and cool down after workout. click on names to find How to Warm-up before workout? and How to Cool-down after workout?. You must also learn about Static Stretching for avoid DOMS. Delayed-onset muscle soreness (DOMS) is muscle pain that begins after you’ve worked out.

It is also advisable to start with light-weight a few 2-3 sets of your first exercise and consider it as your part of the warm-up. if doing bodyweight workout then your body must be proper warm-up before workout. Instead of body-weights exercise you also can choose a treadmill or cross-trainer as your warm-up for 10-15 minutes before workout.

In this Workout Plan Body-Part Splits:

• Day 1: Upper & Lower Body
• Day 2: Core
• Day 3: Upper Body & Core Dumbbell Workout at Home
• Day 4: Lower Body
• Day 5: Core
• Day 6: Upper & Lower Body
• Day 7: Rest

Click on Any Exercise Name you can get the full guide video.

Any Exercise With Alternating Repetition – Always Count Both Side Repetition As 1 Repetition

Day 1 Monday: Upper & Lower Body

Exercises:

1. Bent Knee Push-ups Or Dumbbell Floor Chest Press
Sets 2 Reps 8 Rest 1 Min
2. Jumping jacks with toe touch
Sets 3 Reps 12 Rest 1 Min
3. Standing Leg Circles
Sets 3 Reps 12 Rest 1 Min
4. Donkey Kicks
Sets 3 Reps 12 Rest 1 Min
5. Calf-Raise
Sets 3 Reps 15 Rest 1 Min
6. Body weight Plank Hold
Sets 3 Reps Maximum Hold Rest 1 Min

Day 2 Tuesday: Core

Exercises:

1. X-Crunches
Sets 3 Reps 5 Rest 1 Min
2. Scissors
Sets 2 Reps 12 Rest 1 Min
3. On Mat Feet together Leg raise!
Sets 3 Reps 8 Rest 1 Min
4. Abdominal Crunches On Mat
Sets 3 Reps 8 Rest 1 Min
5. Fire Hydrant
Sets 3 Reps 12 Rest 1 Min
6. Body Weight Cardio After Workout
Open the Body Weight Cardio After Workout

Day 3 Wednesday: Dumbbell Workout

Exercises:

1. Dumbbell Floor Chest Press
Sets: 3 Reps: 8 Rest: 30 Seconds
2. Dumbbell Floor Straight Arm Pull Over
Sets: 3 Reps: 8 Rest: 30 Seconds
3. Dumbbell Standing triceps Extension
Sets: 3 Reps: 8 Rest: 30 Seconds
4. Dumbbell Standing Biceps Curl
Sets: 3 Reps: 8 Rest: 30 Seconds
5. Intense 5 Minute Full Body Dumbbell Workout (Optional)
Circuit: 2 , Rest: 1 Minute after complete 5 minute workout (1 Circuit)
6. Body weight Plank Hold
Sets: 3 Reps: Maximum Hold Rest: 30 Seconds

Day 4 Thursday: Lower Body

Exercises:
1. Body Weight Bench/Chair Squat
Sets 2 Reps 5 Rest 1 Min
2. Glute Bridge
Sets 3 Reps 8 Rest 1 Min
3. Stiff leg hamstring Dead lift without Weights
Sets 1 Reps 5 Rest 1 Min
4. Standing Calf raise with dumbbell
Sets 3 Reps 12 Rest 1 Min
5. Dumbbell Sumo Squat
Sets 1 Reps 8 Rest 1 Min
6. Body Weight Cardio After Workout
Open the Body Weight Cardio After Workout

Day 5 Friday: Core

Exercises:

1. Double Crunches !
Sets 2 Reps 8 Rest 1 Min
2. Heel Taps
Sets 3 Reps 8 Rest 1 Min
3. Scissors
Sets 2 Reps 12 Rest 1 Min
4. X-Crunches
Sets 3 Reps 5 Rest 1 Min
5. Body weight Plank Hold
Sets 3 Hold 1 minute Rest 1 Min
6. Body Weight Cardio After Workout
Open the Body Weight Cardio After Workout

Day 6 Saturday: Upper & Lower Body

Exercises:

1. Bent Knee Push-ups
Sets 3 Reps 8 Rest 1 Min
2. Opposite heel tap Jump
Sets 3 Reps 8 Rest 1 Min
3. Standing Leg Circles
Sets 3 Reps 8 Rest 1 Min
4. Swimming Exercise
Sets 3 Reps 5 Rest 1 Min
5. Calf-Raise
Sets 3 Reps 8 Rest 1 Min
6. Body weight Plank Hold
Sets 3 Reps Maximum Hold Rest 1 Min

Day 7 Sunday: Rest

You Must follow this workout for minimum 4 Weeks before starting intermediate to advance level Workout plans.

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