This beginner HIIT workout features five dumbbell exercises and alternates between upper- and lower-body moves, ultimately working all your major muscles. Women may want to do some workouts that focus less on the upper body. Building your lower body isn’t all squats and lunges, however. Pick whichever one you like best. ... Lower Body B. Dumbbell Squats, or Goblet Squats, or Step-Ups, or Lunges (choose one) 3 sets of 6-8 reps. 2-3 minutes rest between sets. We asked Alyssa Expósito, certified personal trainer in New York City, to put together a lower-body strength workout that's perfect for a beginner lifter. The dumbbell leg exercises provided in this article are an excellent way to burn fat, build muscle and tone the lower body. This workout can be performed as a full workout routine for up to 12 weeks. They make it possible to perform a wide variety of exercises that engage all the major muscle groups in the body. The workout targets all of the major muscle groups and uses one exercise per muscle group. There are plenty of dumbbell exercises for female beginners who want to do more core or lower body moves. How it works: Warm up for 5-10 minutes of light cardio (slow jog, a fast walk or slow skipping, etc.). 4 Day Upper/Lower Dumbbell Workout Routine All equipment you need have for this workout is a pair of dumbbells, and it’s perfect for building lean muscle. Below we’ll be focusing on the lower body and providing you with highly effective lower body dumbbell workout that works all the muscles in your legs. Notes: This was barbell squats in the original routine, so we’re replacing it with some other quad-dominant dumbbell exercise. Since dumbbells are so versatile, you can use them to train whatever area you want to focus on. In … The following workout is for those who only have access to a set of dumbbells. Your calves play an important role in mobility and stability, so it’s worth adding some dumbbell exercises that farget the area. The moves are paired in supersets: Alternate sets of exercises 1 and 2, 3 and 4, 5 and 6. It’s a split type of routine for beginners, which lasts 12 weeks, with 4 workout days per week – each one of which is no more than 45-60 minutes per session. After all, stronger calves are sexier calves and here’s how you can get stronger calves: Stand upright and hold a dumbbell in each hand Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011 Workout Routine Snapshot 2 Workout Days 0 Cardio Exercises 14 Strength Training 0 Stretching Exercises 2 Abs 2 Back 2 Chest 2 Shoulders 2 Thighs 1 Biceps ... Motion Lift your heels from the ground by standing on your toes and lower Do 2 warm-up sets of your first superset—a high volume of repetitions (15 to 18) and lighter weights to get the muscles ready for the work ahead. Dumbbells are great workout tools to add to your strength-training arsenal. It’s a full body workout that can be performed two to three times per week depending on your level of fitness. Dumbbell Workout for Beginners Homepage Description The following dumbbell workout has been designed for beginners and intermediates. Why it works Dumbbell training allows you to workout one side of your body at a time, which is great for curing any strength imbalances you’ve developed. The Beginner Dumbbell Workout Routine. Dumbbells are inexpensive workout tools that can be used to achieve these goals. Using just a pair of dumbbells and this dumbbell-only routine you’ll be able to hit all the major muscle groups in your body, and build a stronger body in only 30 minutes a day. https://realfitnessguide.com/beginner-lower-body-dumbbell-workout For maximum results, choose three or four of the exercises provided per workout session. 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