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Beginner Workout

Dispatch Week 2

Beginner   38 minutes

Equipment: Dumbbells

Kiele Briscoe
 		    Added by Personal Trainer Kiele Briscoe
Dispatch Week 2
Tags
Home Gym Workouts Dumbbell Workouts

Exercises

Set 1: 1 round
Cardio Warm-Up
Effort: Moderate
Cardio Warm-Up
15 minutes
Pick a cardio machine or walk outside
Rest
Rest
1 minute

Set 2: 3 rounds
Dumbbell Upright Rows
Weights: Moderate
Effort: Moderate
Dumbbell Upright Rows
45 seconds
Rest
Rest
10 seconds
Curtsy Lunge
Curtsy Lunge
45 seconds
Rest
Rest
10 seconds
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
45 seconds
Rest
Rest
1 minute

Set 3: 3 rounds
Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.
Weights: Moderate
Effort: Moderate
Dumbbell Bent Over Rows
45 seconds
Rest
Rest
10 seconds
Dumbbell Romanian Deadlifts
Weights: Moderate
Effort: Moderate
Dumbbell Romanian Deadlifts
45 seconds
Rest
Rest
10 seconds
Slowly lower down from each crunch and return to the starting position.
Effort: Moderate
Cross Body Crunches
45 seconds
Rest
Rest
1 minute

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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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Workout Categories

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Weightlifting

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