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Beginner Workout

Dispatch Workout Week 1

Beginner   30 minutes

Equipment: Dumbbells, Exercise Mat

Kiele Briscoe
 		    Added by Personal Trainer Kiele Briscoe
Dispatch Workout Week 1
Tags
Home Gym Workouts Dumbbell Workouts No Equipment Workouts
Description

Week 1 of the Dispatch Workouts. Try and do this workout 2-3 days a week. You can do this at the gym or at home.

Exercises

Set 1: 1 round
Cardio Warm-Up
Effort: Moderate
Cardio Warm-Up
10 minutes
Pick one of the cardio machines, treadmill, elliptical, stair stepper or seated bike. Slowly increase your speed and/resistance.
Rest
Rest
1 minute

Set 2: 3 rounds
Bicep Curls
Weights: Moderate
Effort: Moderate
Bicep Curls
45 seconds
You can use dumbbells, a single dumbbell with both hands, bar, kettle bell or resistance band.
Rest
Rest
30 seconds
Horizontal Goblet Squats
Weights: Moderate
Effort: Moderate
Horizontal Goblet Squats
45 seconds
You can do this with a single dumbbell, kettle bell, resistance band or no weight at all.
Rest
Rest
30 seconds
Dumbbell Right Side Bends
Weights: Moderate
Effort: Moderate
Dumbbell Right Side Bends
30 seconds
This can be done with a dumbbell, kettle bell or no weight
Dumbbell Left Side Bends
Weights: Moderate
Effort: Moderate
Dumbbell Left Side Bends
30 seconds
This can be done with a dumbbell, kettle bell or no weight
Rest
Rest
1 minute

Set 3: 1 round
Left Arm Cross Stretch
Left Arm Cross Stretch
30 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
30 seconds
Big Toe Forward Bend
Big Toe Forward Bend
30 seconds
Left IT Band Stretch
Left IT Band Stretch
30 seconds
Right IT Band Stretch
Right IT Band Stretch
30 seconds
Left Side Stretch
Left Side Stretch
30 seconds
Right Side Stretch
Right Side Stretch
30 seconds
Hamstring Stretches
Hamstring Stretches
30 seconds
Left Tricep Stretch
Left Tricep Stretch
30 seconds
Right Tricep Stretch
Right Tricep Stretch
30 seconds
Feel your chest and shoulders open up as you take in several deep breaths from your belly.
Standing Chest Stretch
30 seconds

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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