Beginner Home Workout With Dumbbells

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
Sets 4 Reps 12 Rest 1 Min
2. Jumping jacks with toe touch
Sets 4 Reps 12 Rest 1 Min
3. Standing Leg Circles
Sets 3 Reps 15 Rest 1 Min
4. Donkey Kicks
Sets 3 Reps 12 Rest 1 Min
5. Calf-Raise
Sets 4 Reps 15 Rest 1 Min

Day 2 Tuesday: Core

Exercises:

1. X-Crunches
Sets 3 Reps 5 Rest 1 Min
2. Scissors
Sets 4 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

Day 3 Wednesday: Dumbbell Workout

Exercises:

1. Dumbbell Floor Chest Press
Sets: 4 Reps: 8 Rest: 30 Seconds
2. Dumbbell Floor Straight Arm Pull Over
Sets: 4 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)

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 2 Reps 5 Rest 1 Min
4. Standing Calf raise with dumbbell
Sets 3 Reps 12 Rest 1 Min
5. Dumbbell Sumo Squat
Sets 3 Reps 8 Rest 1 Min

Day 5 Friday: Core

Exercises:

1. Double Crunches !
Sets 3 Reps 8 Rest 1 Min
2. Heel Taps
Sets 3 Reps 8 Rest 1 Min
3. Scissors
Sets 3 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

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

Day 7 Sunday: Rest

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

Join Us online today for your body transformation, Select your membership plan Sign-Up Today and Stay Connected with Us on  Instagram and YouTube for Daily Updates, Offers and Discounts.

Disclaimer:

We serve as coaches, mentors, and guides who help you reach your health, fitness, and wellness goals. Each individual’s health, fitness, and nutrition success depends on his or her background, dedication, desire, and motivation. The information we provide is based on our personal experience as an online fitness trainer & nutritionist. So You must consult with your physician before following any training or diet plans on this website. Because all individuals are different so as their medical and training history & the same way they need personalized diet and training plan according to their specific needs.