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A relatively simple set of workout, designed for beginners. All you need is a pair of dumbbells. And optionally an elliptical machine, but you can always run outside if you don't have that. You can try this workout if you don't have time to go to a gym or find many of the other workouts too hard. It takes 30 min each day. You can do it every day since each day targets different muscle groups.
Dumbbell Bicep Curl
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3x8 reps |
rest: 20s
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Dumbbell One Arm Row
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3x8 reps |
rest: 20s
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Dumbbell Seated Palms Up Wrist Curl
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3x8 reps |
rest: 30s
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Plank
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3x8 reps |
rest: 30s
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Dumbbell Standing Reverse Curl
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3x8 reps |
rest: 30s
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Dumbbell Deadlift
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3x8 reps |
rest: 30s
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Side Bridge
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3x8 reps |
rest: 30s
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Elliptical Training
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1x0 reps |
rest: 30s
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Dumbbell Shoulder Shrug
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3x5 reps |
rest: 20s
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Push Up
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3x10 reps |
rest: 20s
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Dumbbell Standing Triceps Extension
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3x10 reps |
rest: 30s
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Dumbbell Fly
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3x10 reps |
rest: 20s
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Dumbbell Shoulder Press
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3x8 reps |
rest: 20s
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Dumbbell Bench Press
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3x8 reps |
rest: 20s
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Dumbbell Tricep Kickback
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3x8 reps |
rest: 20s
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Dumbbell Squat
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3x8 reps |
rest: 30s
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Leg Lift
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3x8 reps |
rest: 30s
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Dumbbell Lunges
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3x8 reps |
rest: 30s
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Dumbbell Standing Calf Raise
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3x8 reps |
rest: 15s
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Glute Kickback
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3x8 reps |
rest: 30s
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