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.

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. Lunges Body Weight Alternating
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 4 Reps 15 Rest 1 Min
2. Scissors
Sets 4 Reps 12 Rest 1 Min
3. On Mat Feet together Leg raise!
Sets 3 Reps 12 Rest 1 Min
4. Abdominal Crunches On Mat
Sets 3 Reps 12 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: 15 Rest: 30 Seconds
2. Dumbbell Floor Straight Arm Pull Over
Sets: 4 Reps: 15 Rest: 30 Seconds
3. Dumbbell Standing triceps Extension
Sets: 3 Reps: 15 Rest: 30 Seconds
4. Dumbbell Standing Biceps Curl
Sets: 3 Reps: 15 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 Squat
Sets 4 Reps 25 Rest 1 Min
2. Lunges Body Weight Alternating
Sets 3 Reps 12 Rest 1 Min
3. Stiff leg hamstring Dead lift with Dumbbell
Sets 3 Reps 15 Rest 1 Min
4. Standing Calf raise with dumbbell
Sets 3 Reps 12 Rest 1 Min
5. Dumbbell Sumo Squat
Sets 3 Reps 15 Rest 1 Min

Day 5 Friday: Core

Exercises:

1. Double Crunches !
Sets 4 Reps 12 Rest 1 Min
2. Heel Taps
Sets 4 Reps 12 Rest 1 Min
3. Scissors
Sets 3 Reps 12 Rest 1 Min
4. X-Crunches
Sets 3 Reps 12 Rest 1 Min
5. Body weight Plank Hold
Sets 5 Hold 1 minute Rest 1 Min

Day 6 Saturday: Upper & Lower Body

Exercises:

1. Bent Knee Push-ups
Sets 4 Reps 12 Rest 1 Min
2. Opposite heel tap Jump
Sets 4 Reps 12 Rest 1 Min
3. Standing Leg Circles
Sets 3 Reps 15 Rest 1 Min
4. Lunges Body Weight Alternating
Sets 3 Reps 12 Rest 1 Min
5. Calf-Raise
Sets 4 Reps 15 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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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.