Under 30 Minute Beginner Friendly Workout Routine, Dumbbells Only, Follow Along

hey guys welcome back to its Beach season Fitness today we are going to do a beginner friendly full body strengthening workout I have a pair of 10 lb dumbbells and an exercise mat and that's it so if you've warmed your body up and you can see me we will get started all right guys so our first exercise is going to be a reverse lunge with a bicep curl so go ahead and head to one side of your mat Palms up towards the ceiling pick a leg send it back as you curl those weights up and switch to the other leg make sure as you're doing your curls you're not allowing your elbows to leave your side [Music] body make sure you keep your chest up bring that knee down to a hover very good [Music] good couple more seconds [Music] guys all right very good so we are going to go into squat presses so you can have both weights and bring them to your shoulders if you want to make it easier just grab one weight and and bring it to your upper chest either case you're going to have your feet a little bit wider than your hips with your toes turned out only slightly drop your booty into a squat hold send it on up and squeeze press those weights up [Music] overhead make sure you guys keep the weight in your heels at the bottom of the squat make sure you keep your chest up really control those weights as you bring them down very nice keep going you're almost [Music] there all right very good so we are going to go into a calf raise with a shoulder shrug so my feet are going to be KN hip distance apart I'm going to squeeze my booty and my legs keep my posture up we're going to get ready to rise up onto our tippy toes shrug the shoulder blades to the ears and then relax everything down very good keep that core nice and tight I know sometimes balance can be challenging as we lift those heels up off the ground [Music] very nice job keep going you're almost [Music] there all right very good so we are going to run through all three of those exercises one more round so we're going back into those alternating reverse lunges with your bcep curl so send those Palms up to the ceiling check in with your core make sure it's tight make sure your posture is up pick a leg and send it on back curl those weights up and then return to center with control and switch legs [Music] very nice guys keep it [Music] moving the slower you go the more you will feel it keep your breath all right very good squats with a shoulder press are next so one or both weights bring them on up to your shoulders fix those feet make sure they're even hip distance apart slightly turned out you're going to send that booty low hold bring it up and squeeze press those weight up to the ceiling nice and slow guys really feel the burn feel those weights building mind to muscle connections [Music] [Music] here couple more seconds left you guys are doing [Music] awesome and bring them down all right short rest break we're going into our last set of those calf raises with our shrug and then after this you guys get a [Music] break so roll those shoulders back up onto your toes shrug them up and [Music] down very nice guys squeeze hurt almost there just a few more seconds to go keep moving finish it strong all right so we are going into our longer rest break now so just breathe wipe down get a drink how are you guys feeling I like to do some side bends during my rest breaks you can do some deep knee bending whatever you feel your body needs we are going to be on the floor for all of our next exercises so I'm going to go ahead and come on down grab those weights we are doing a chest press with a glute Bridge so push those weights up to the ceiling lift your booty bring everything back down weights are on either side of your chest elbows come out wide as you bring them back to the floor keep your core tight and you don't want to overarch your back let your booty do the lifting here hold very good couple more seconds guys all right so only one weight this time I'm going to hold it by the ends I'm going to bring it up to the ceiling and I'm going to lift up my legs so I'm going to get ready to do a pullover with an alternating heel tap so go ahead and extend that weight behind you as you stretch one leg out tap your heel back to Center and go with the other leg keep that core nice and tight you should be pressing your lower back into the mat the entire time don't let it come up very nice guys try to stay light on your heel as you bring it down to the floor keep that core really tight for that support as you bring that weight over your head all right very good so we are going to go into Skull Crushers next so you're going to bring those weights up to the ceiling you're going to think about bending the elbows only and bringing the head of the weights to your biceps hold and right back up try not to let your elbows wobble or leave the position that we started in try to keep them in one spot very good nice and slow on the way down use those triceps the back of your arms to push them up mind to muscle you guys are almost through it w good job all right very very good so that is the end of round one we're going into round two so back to those glute Bridges with your chest press so let the elbows play nice and wide you should have the weights on either side of your chest feet are planted firmly on the ground engage your core lift up your booty and bring the weights up to the ceiling and together very good squeeze try not to overarch your back nice slow and controlled motion here [Music] guys you're almost through it hold hold hold and bring it down very good we are switching to only one weight we've got pullovers with heel Taps next so send that dumbbell up to the ceiling bring your knees up you are going to extend that dumbbell behind your body drop one heel down to a light touch right back to Center and switch legs make sure your lower back is not coming off the mat keep it pressed down draw your belly button into spine use those exhales as you bring all of your limbs back together inhale as you extend good job guys you're almost there all right very good we are going into Skull Crushers for the second and Final Round this one gets heavy fast so pace yourself if you have to take just short little rest breaks during the set that's okay send those weights up you're going to bend your elbows bring the base of the weights to your ears push them right back [Music] up try not to move your elbows from that original starting [Music] position very nice keep going the backs of my arms are burning [Music] just pace yourself and [Music] breathe good job guys all right ah push them up all right very good that was our three sets we are going to go ahead and take a longer rest break now we will be on our feet for the next group of exercises so you can slowly make your way there take your time getting there do any necessary movements that you feel your body needs we're going into our last group here guys so you are almost finished with this workout so our first exercise is going to be bent over rows so I'm going to use both of my weights I'm going to turn to the side so you guys can see me all right so I'm going to hinge forward until my back is nice and flat making sure I'm not AR rounding or arching nice and neutral you're going to bring the dumbbells up to your sides bring them down right back up try to keep your elbows close to your body so you don't want to let them come all the way out as you row them up nice and close squeeze your back keep your core tight good job [Music] guys squeeze couple more seconds get another one in all right very good upright rows are next so again I'm going to keep both of my weights I'm going to bring the base of them together my feet are placed about hip distance because I want to feel really strong through my legs as I do this exercise so good posture zip up your core lead with your elbows to the ceiling and down try to keep the weights as close to your body as you [Music] can wrists stay nice and strong gaze is up and forward exhale as you pull those weights [Music] up couple more seconds guys great [Music] job all right again I'm going to keep both of my weights but you don't have to we are going to do a lateral squat walk and then a hip abduction as we reach each side of the mat so if you have the weights place them at your shoulders if you don't want to use them go ahead and put them on the floor drop into a squat stay low all the way to one side of your mat come up catch your balance kick your leg out for a hip abduction come back down and sidewalk to the other side stand up kick that leg right back [Music] down very good nice and tight on the core as you kick that leg out see how many you can [Music] do all right that's it for me short rest break and then we're going into our bent over rows you can put those weights down relax your hands just for a moment and then pick them right back up push your booty out behind you soft knees make sure you're not rounding or arching your back elbows stay close to your body you squeeze hold bring them down very [Music] good stay long through your spine here try not to bring your neck up or excessively down you just want to look forward slightly maybe towards the edge of your mat all right very good you can put those weights down for just a moment if you need to breathe you've got two more exercises in this little group you're almost there getting ready for your upright row so base of the weights together strong through the legs strong through the core bleeding with your elbows bringing them down keep them close to your body very [Music] good down nice and [Music] slow you guys are almost through it keep going [Music] last couple seconds here all right very good you've got your lateral squat walks with your hip abduction last time so keep your weights place them at your shoulder height if you drop the weights see if you can use them this time or at least one of them drop on down to a squat hold hold go ahead and step to the one side of your mat stand up make sure you're strong catch your balance kick lower right back down into that [Music] Squat and stand kick and down we want to move with control with every motion every exercise that's how we build strength very [Music] nice all right so you guys are going to take just a short break but go ahead and drop down to your mat for the last minute of this workout we are going to hold a plank so you're going to either be on your knees and your forearms or you can be up on your toes go ahead and hold stay strong through the core you should be pushing your shoulder blades apart so really press your elbows down into the mat keep your booty low you don't want to have it up in the air if it's too much to be on your toes knees are fine but make sure your booty stays low [Music] again you guys are almost there keep [Music] going are you shaking all of your muscles should be feeling it here we just worked your full body and a plank is very much a full body exercise as well couple [Music] seconds all right come on down guys very nice you finished your beginner workout with dumbbells I hope you enjoyed it I hope you felt the burn make sure you give it a like subscribe to my channel and share this video with a friend and I will see you in the next workout bye

Channel: It's Beach Season Fitness

Views: 85

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Id: wQQv0m9oMEg

Length: 22min 23sec (1343 seconds)

Published: Fri Jun 21 2024