Unfortunately, our maker didn’t give us the knowledge of working out when we were brought into this world. However, we were made to have a brain, eyes, and a great body to do with what we please. Here are some beginner workouts so anyone can learn how to use dumbbells and be fit, no matter what your age!
Lose the arm jiggle and sculpt sexy shoulders with this quickie workout routine.
Beginner: One-Arm Reverse Flye
What you’ll need: A pair of 5- to 8-pound dumbbells and a mat
Targets: Shoulders, mid-back
- Stand with feet hip-width apart, a dumbbell in each hand.
- Lunge left leg forward, keeping right leg straight, left hand on thigh.
- Hinge forward from hips and lift right arm out to side at shoulder level, elbow slightly bent.
- Lower. Do 12 reps. Switch sides; repeat.
Beginner: 21s
Targets: Biceps
- Stand with feet shoulder-width apart, knees slightly bent, a dumbbell in each hand, arms by sides, palms facing forward.
- Curl dumbbells up to waist, then lower; do 7 reps.
- After last rep, curl from waist up to shoulders; lower to waist. Do 7 reps.
- After last rep, lower arms all the way, then do 7 full biceps curls (up to shoulders).
Beginner: Triceps Kickback
Targets: Triceps
- Stand with feet hip-width apart, knees slightly bent, a dumbbell in each hand, palms facing in.
- Hinge forward from hips until back is almost parallel to floor, keeping back straight.
- Bend both elbows 90 degrees by sides, then straighten arms behind you; bend elbows 90 degrees again and repeat. Do 12 reps
Intermediate: Hip Hinge with Reverse Flye
Targets: Shoulders, mid-back
- Stand with feet shoulder-width apart, a dumbbell in each hand, arms by sides, palms in.
- Hinge forward from hips and lift arms out to sides at shoulder level, keeping elbows slightly bent; lower. Do 12 reps.
Intermediate: Lunge and Curl
Targets: Biceps, glutes, legs
- Stand with feet hip-width apart, a dumbbell in each hand, right palm facing forward, left arm by side.
- Lunge forward with left leg, bending knees 90 degrees, as you curl right dumbbell up to shoulder.
- Return to start. Switch sides; repeat. Do 6 reps per side.
Intermediate: Kneeling Triceps Kickback
Targets: Triceps
- Start on all fours on mat, holding a dumbbell in right hand.
- Extend left leg behind you to hip level.
- Bend right elbow 90 degrees by side, palm in, then straighten arm; bend elbow and repeat, keeping leg lifted. Do 12 reps.
- Lower. Switch sides; repeat.
(source)
Adria Ali
Armastevs says