Exercise At Home

In this video we go through an at home workout routine for beginners using dumbbells. This workout routine consists of 9 different exercises to work all areas of your body.

The exercises
1. Front lunges
2. Chest press
3. Bent over rows
4. Front to side raises
5. Deadlifts
6. Single leg biceps curls
7. Torso twists
8. Overhead extensions
9. Single leg circles

Transcript/notes

Beginner at home workout with dumbbells

Whats up dudes and whats up beautiful ladies out there, Bryan here and in this video we are going to go through a beginner’s at home workout routine using dumbbells. We are going to go through 9 different exercises that will hit all of the major areas of your body, arms, legs, back, chest and core.

Do 3 sets for each of these exercises, and each set should consist of 8 to 10 repetitions. Start off using lighter weights until your targeted muscles get stronger and you get more comfortable with the movements.

Make sure to properly warm up before beginning, with your focus on slowly elevating your blood pressure and heart rate to increase circulation throughout your body.

We are going to start off with front lunges with or without weights. From a standing position, step forward to a distance that is comfortable for you, while keeping your torso straight. Drop down to a depth that is comfortable for you, and then return to the starting position. Alternate legs for this exercise and this will work your legs and help improve your balance and coordination.

The next exercise is a chest press, which can be done on the floor, lying on a bench, or in a bridge position on an exercise ball or a chair. From this lying position, hold the weights out away from your body, above your chest, and then lower them down to a depth that is comfortable to you, keeping your elbows below your shoulders and then return to the starting position. This exercise will work your chest, triceps and shoulders.

Next up is bent over rows. From a bent over position with a straight back, have a slight bend at the knees and hold the dumbbells below your torso. From this position, pull the dumbbells upwards to the sides of your torso to a height that is comfortable for you, and then return to the starting position. This exercise will target your back, and it will also provide engagement of your legs and glutes.

The next exercise is a front raise to a side raise. From a standing position with a slight bend at the knees, hold the dumbbells at your sides. For the exercise, raise the weights out in front of your body to a height that is comfortable for you, then bring the weights out to your sides, then return them to the starting position. This exercise will work your shoulders.

Next up is deadlifts. Start by standing and having a straight or slight bend at the knees and hold the dumbbells in front of you. For this exercise, bend at the waist, lowering the weights down to a point that is comfortable for your range of motion. Focus on keeping a straight or slightly bent knee throughout the movement. Once you have reached the bottom, return to the starting position. This exercise will work your legs, glutes and back.

The next exercise is single leg curls. Start by standing on one foot with the toes of the other foot touching the floor to help maintain your balance. From this position, raise the weights upwards to a point that is comfortable for you, bending at the elbow, keeping your upper arms stationary. Then lower the weights down to the starting position. Do half of the reps on one foot, and the other half on the other foot. This will work your biceps in the front of your upper arms, and it will also provide engagement of your legs and work your balance and coordination.

Next up is standing torso twists, which can be done with or without weights. From a standing position with a slight bend at the knees, hold a weight out in front of you. Twist your torso to the right to a position that is comfortable for you, keeping your head, neck and thighs facing forward as best as you can. Then twist to your left, again, head, neck and thighs facing forward. This exercise will work your core.

The next exercise is overhead extensions. From a standing position with a slight bend at the knees, hold dumbbells above your shoulders with your arms raised and bent at the elbows. From this position, raise the weights upwards extending at the elbows, then return to the starting position. This exercise will work your triceps in the back of your upper arms.

The last exercise is single leg circles. Stand on your left leg and have a slight bend at the knee, and hold your other leg out in front of you. If you need to, hold on to something with your left hand to help with your balance. From this position, rotate your right leg in a circle and count out 8 to 10 breaths. This exercise will work your legs, and will help improve your balance.

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