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Free Beginner Workout

Smooth Move!

Beginner   23 minutes

Target Areas: Lower Body

Equipment: Exercise Mat, Dumbbells

Smooth Move!
Tags
Home Gym Workouts Lower Body Workouts No Equipment Workouts Dumbbell Workouts
Description

Each of these sets is constructed to blend seamlessly from one exercise to the other. See how smooth you are and don't give yourself any rest when transitioning. This workout includes light dumbbell exercises, but if you don't have them, use two cans of soup!

Exercises

Set 1: 1 round
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
30 seconds
Right Half Side Plank
Right Half Side Plank
30 seconds
Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!
Right Side Plank Dips
30 seconds
Left Half Side Plank
Left Half Side Plank
30 seconds
Lift your body up to neutral. Hold a moment. Then dip your hips down and back up, aiming to go slightly higher than neutral. Keep your belly button drawn in.
Left Side Plank Dips
30 seconds
Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground.
Corpse
20 seconds
Upward Plank
Upward Plank
30 seconds
Walking Squats
Walking Squats
30 seconds

Set 2: 1 round
Lunges with Knee Lifts
Lunges with Knee Lifts
45 seconds
Walking Squats
Walking Squats
30 seconds

Set 3: 2 rounds
Keep your chin up, shoulders down, and back straight as you perform the squat.
Weights: Light
Dumbbell Squats
1 minute
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: Light
Dumbbell Bent Over Rows
1 minute
Dumbbell Side Lunges with Hammer Curls
Weights: Light
Dumbbell Side Lunges with Hammer Curls
1 minute
Rest
Rest
15 seconds

Set 4: 1 round
Jump out, spreading your legs and snapping your arms to the sides.
Seal Jacks
45 seconds
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
40 seconds

Set 5: 2 rounds
Scissor Kicks
Scissor Kicks
1 minute
If you're not feeling enough stretch, walk your heels closer toward your body.
Floor Bridge
1 minute
Lying Leg Figure Eights
Lying Leg Figure Eights
1 minute
Lotus Crunches
Lotus Crunches
1 minute
Camel
Camel
1 minute

Workout Discussion

13 May
It was cool! Thank you!
28 Mar
Oh my... I'm out of shape this 1st workout almost killed me. Definitely broke a sweat.
26 Feb
I broke a nice sweat and had some bretty sore thighs for 24 hours plus. Good workout for beginners for sure!!!!
03 Feb
About 200
25 Aug
Broke a nice sweat!

Appears In

butt & legs
Butt & Legs

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Quickdraw Adjustable Dumbbells
Top Choice for this Workout

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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

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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