30 Minute Full Body Beginner Dumbbell Workout [With Modifications]

[Music] what's up everybody welcome back to another video on juicing welcome back today we're taking you guys through a 30 minute full body dumbbell workout all right so more specifically today we're gonna focus on more beginner level strength exercises so if you're someone who's just beginning with strength training or learning how to use dumbbells or weights this is a great workout for you to start off with we're going to give you some audio cues throughout the workout to help you with the form and engaging the proper muscles okay so all you'll need for this workout is a pair of dumbbells for reference i'll be using a pair of 10-pound dumbbells and i'll be using a pair of 20-pound dumbbells all right so for the workout format we're going to split this workout into two different sets each set will have 13 different exercises starting with the lower body so we're gonna have five lower body exercises five upper body and then three core abs exercises all right we want 40 seconds of work 20 seconds of rest throughout the entire workout but between those two sets we'll give you a 60-second break to grab a drink take a break and get ready for the next set that's coming up all right so like she said there will be audio cues throughout the workout to make sure your form is correct and you're feeling the workout in the right areas but there are some exercises that may be a little bit more difficult so you can follow me for modifications exactly so this is a full body workout so we're gonna take you guys through a nice little warm-up following the warm-up we're gonna get right into it so grab your mask grab your weights and let's get to work [Music] [Music] so [Music] [Music] [Music] [Music] you [Music] [Music] [Music] [Music] [Music] [Music] okay first off we're starting with front squats you want to keep the weight nice and tight to your body you'll have your feet just outside of your hips and you'll want to sit as low as you can here a big key to keep the tension out of your knees is to keep your weight in your heels alright let's start this workout out strong [Music] so [Music] all right next up we have the suitcase deadlift so we're going to start with our feet hip distance apart and the weights at our sides as you hinge back from your hips you're going to put all the weight into your heels to feel tension in your glutes and hamstrings as you drive up you're going to keep your core nice and tight to protect your lower back [Music] [Music] me next up we have alternating front lunges you'll want to step forward and again keep the emphasis of your weight in your heels your knees should be at about 90 degrees as you drop that back knee as far as you can to the floor if this is too difficult you can follow me in a split squat by dropping that knee as far as you can [Music] all right if you're following the split squat for the modification we're going to switch here in three seconds [Music] [Music] next up is an alternating single leg deadlift so just like the regular deadlift we're going to hinge from the hips weight is back in our heels and we're going to feel that tension in our glutes and hamstrings you're going to elevate the opposite leg off the ground keeping the toes pointing towards the ground and engage your core as you drive up to protect your lower back if you have trouble with balance you can follow juice for a modification and tap that toe to the ground [Music] [Music] [Music] next up we're going to get in that loaded glue bridge position we'll have our heels tucked toward our body and then we're going to lay that weight flat across our hips we'll drive through our heels and squeeze our glutes at the top if this is too difficult you can take the weight off and just do this body weight [Music] next up we have a neutral grip chest press so we're going to start lying on our back elbows close to your body and palms facing each other you're going to press the dumbbell straight up lock the elbows and squeeze out the chest you're going to feel this in your chest muscles but also in your triceps [Music] do [Music] next up we're going to do a neutral grip rope we're going to get into that loaded deadlift position keep the weight into your heels so that your hips and glutes are nice and loaded keep your core engaged so that your back is flat and then we're going to drive that weight up as we squeeze our shoulder blades together you should feel this exercise in your middle back and biceps [Music] oh [Music] next up we have a neutral grip shoulder press so you're going to start with the elbows nice and tight and palms facing each other you're going to press the dumbbell straight up lock the elbows and then return to the starting position keeping the elbows tight on the way down as well keep your core nice and tight so your rib cage doesn't flare out and squeeze those glutes to protect your lower back [Music] next up we have hammer curls we're going to get those weights into a neutral position we're going to keep those elbows nice and tight as we engage our biceps and drive the weight up to our shoulders we're going to return back down keep those biceps engaged but you don't want to swing the weight at the bottom of the movement [Music] next up we have a french press so we're going to use a single dumbbell here we're going to grab the dumbbell by the head keeping one hand on top of the other and you're going to press the dumbbell all the way up locking your elbows and you should feel your triceps here but you want to make sure to keep your ribcage pulled down and core engaged to protect your lower back [Music] next we have a loaded sit-up we're gonna get into that sit up position keeping the weight nice and close to our body we're gonna drive up and engage our core through that sit-up if you find that these are too difficult you can place the weight by your side and do regular sit-ups or you can do loaded crunches as a modification [Music] next we have a plank pull through so we're going to start in a plank position with the dumbbell behind either palm and reach that opposite hand across to pull the dumbbell across the body you're going to keep your core nice and engaged and the hips neutral facing the ground if you find it's a little too difficult keeping your hips down you can modify this by placing your knees on the ground [Music] next up we have a loaded side plank so we're going to get into that side plank position by stacking our feet on top of each other and your elbows should be right underneath your shoulder you're going to keep your hips nice and high with that weight right over the shoulders if you find that this is too difficult on your core and your obliques or your upper body you can drop your knees to the floor and keep your hips high [Music] all right guys in about five seconds we're gonna do a quick switch to the other side [Music] all right guys great job on that first half we're gonna use this time now to grab a drink grab a towel and take a little break before we move on to the second half so for the second half of the workout we have a similar format but different variations of each exercise so you're going to notice some of the similar cues from the first half so that you can use those cues to focus on the form practice that form and practice on engaging the correct muscles through each exercise [Music] first up we have a drop squat we'll have our feet just outside of our hips with the weights in between our legs we're gonna keep the weight into our heels sit as low as you can but keep your chest as tall as you can at the bottom of the movement you'll squeeze your glutes at the top and you should feel this in your glutes your hamstrings and your quads alright let's finish strong [Music] [Music] so [Music] next up we have a front loaded deadlift we're going to start by having our feet hip distance apart we're going to hinge at the hips keeping the weight back into the heels and the tension in our glutes and hamstrings you're going to drive up but keep that core engaged so you protect your lower back you should feel this in your glutes and hamstrings [Music] next up we have a alternating reverse lunge so we'll take a big step back while keeping that front knee at 90 degrees while driving that back knee as far as we can to the floor we'll keep the weight into the heels as we drive up if you find that this is too difficult you can repeat that split squat by driving that knee as far as you can to the ground [Music] if you're following the modification on this flip squat we're going to switch in about five seconds [Music] [Music] so [Music] next up is a staggered stance deadlift you're going to start with your feet hip distance apart with your right toe behind your left heel you're going to hinge back in the hips keeping all the weight back in the heels and the tension in the glutes and hamstrings again you want to keep your core nice and tight here to protect your lower back and you should feel your glutes and your hamstrings [Music] all right guys in about five seconds we're gonna switch and bring that left foot forward [Music] next up we have a loaded single leg glute bridge so we're going to get back into that glute bridge position with the weight across our hips we're going to drive through the heels as we lift our hips up with one leg to the sky we'll alternate sides but if you find that this is too difficult again you can drop one weight to the ground and do this body weight [Music] next up is a wide grip chest press so we're going to start on our backs with the elbows wide and we're going to press the dumbbells all the way to the top lock out the elbows and squeeze your chest at the top again here similar to the neutral grip chest press you should feel your chest and your triceps [Music] [Applause] [Music] so next up we have a wide grip row so we're gonna get back into that loaded deadlift position with our weight in our heels our glute should be loaded and our core nice and tight to keep our back flat we're gonna drive those elbows away from our body squeezing those shoulder blades together you should feel your middle back and your biceps here [Music] next up we have a dumbbell military press so we're going to start with the elbows wide and press the dumbbells all the way up overhead locking out at the top and then bringing them back down keeping the elbows wide as you press up you want to keep that rib cage pulled down and core engaged to help protect your lower back [Music] next up we have supine curls so we're gonna have our palms facing the sky we're to engage our biceps and drive their weight all the way up to the shoulders you want to control the weight down and just like those hammer curls you don't want to swing or use your hips to get the weight up [Music] [Music] [Music] next up we have a dumbbell skull crusher and we're only going to use one dumbbell here holding the dumbbell at both heads you're going to keep your elbows in a fixed position and lower that dumbbell towards your head keep your elbows fixed and tight as you press the dumbbell all the way up lock out at the top and you should feel your triceps [Music] next up we have a overhead sit-up so we get back into that sit-up position starting with the dumbbell right over our eyes we're going to engage the core as we sit up while keeping that dumbbell driven overhead if you find that these are too difficult you can do a dumbbell crunch as a modification but you should feel this in your abs and your shoulders [Music] do [Music] all right next up we have an alternating renegade row so first we'll start in a plank position with a dumbbell behind either hand we'll pull with the opposite arm driving the elbow up as far as we can the big key here is keeping those hips flat that's going to make sure your abs are engaged and you'll also feel your biceps and back [Music] all right guys last exercise we're gonna do a side plank raise so we're going to get back into that side plank position stack those feet elbows underneath the shoulders we're going to drop that weight to the floor open up and drive it to the sky again if you find that this is too difficult just drop those knees to the ground and make sure you keep your hips high [Music] alright guys in about five seconds we're gonna do a quick switch to the other side [Music] [Music] so [Music] [Music] all right guys so that's a wrap for the 30-minute beginner dumbbell workout hopefully you guys enjoyed it and again we gave you guys those cues and tips throughout to help with some of the form and proper muscle engagement so this is a workout that you can do if you just want to go over some of those strength movements those basic movements again or a workout you can continue to repeat a few times every week to get good at these strength movements so you can progress and move on to some of those more advanced strength exercises exactly and we gave you those audio cues throughout the workout but if you still found that some of the movements were confusing or you just don't know where to feel certain exercises drop a question down in the comments and we'll get back to you with some answers all right gotcha all right so if you like this video please give it a thumbs up also we have other workouts on the channel if you feel good about this workout you want to graduate to a more intense workout we got that on the channel so go check those out if you want more content from us follow us on the gram at juicing texas at toya sherelle oh yeah all right guys that's it for this workout we'll see you guys oh wait wait wait wait wait wait and don't forget to hit that subscribe button because subscribe thank you we appreciate it yeah yeah all right now now you can go see you at the next one [Music] you

Channel: Juice & Toya

Views: 2,132,901

Keywords: dumbbell workout, strength workout, beginner weight training, beginner strength training, full body dumbbell workout, full body workout with dumbbells, strength training for beginners, beginner dumbbell workout, beginner dumbbell workout full body, dumbbell workout for beginners, weight training for beginners, 30 minute full body dumbbell workout, 30 minute dumbbell workout, beginner workout, beginner dumbbell strength training, juice and toya dumbbell workout, juice and toya

Id: GY1JhB9BEkk

Length: 35min 42sec (2142 seconds)

Published: Sun Aug 01 2021