Gratis Beginner Workout

Smooth Move!

Beginner Duration 23 minuten

Doelgebieden: Lower Body

Uitrusting: Exercise Mat, Dumbbells

Tags

Thuisgym Workouts Onderlichaam Workouts Dumbbell Workouts

Beschrijving

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 ronde

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

30 seconden

Right Half Side Plank

Right Half Side Plank

30 seconden

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 seconden

Left Half Side Plank

Left Half Side Plank

30 seconden

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 seconden

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.

20 seconden

30 seconden

30 seconden

Set 2: 1 ronde

Lunges with Knee Lifts

Lunges with Knee Lifts

45 seconden

30 seconden

Set 3: 2 rondes

Keep your chin up, shoulders down, and back straight as you perform the squat.

Gewichten: Licht

Dumbbell Squats

1 minuut

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.

Gewichten: Licht

Dumbbell Bent Over Rows

1 minuut

Dumbbell Side Lunges with Hammer Curls

Gewichten: Licht

Dumbbell Side Lunges with Hammer Curls

1 minuut

15 seconden

Set 4: 1 ronde

Jump out, spreading your legs and snapping your arms to the sides.

45 seconden

Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.

40 seconden

Set 5: 2 rondes

1 minuut

If you're not feeling enough stretch, walk your heels closer toward your body.

1 minuut

Lying Leg Figure Eights

Lying Leg Figure Eights

1 minuut

1 minuut

1 minuut

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!

Verschijnt In

Gerelateerde Workouts

26 min 20 sec, Gemiddeld

Exercises for Starters

Exercises for Starters

16 minuten, Beginner

15 minuten, Gemiddeld

Lose Weight. Feel Great. F

Lose Weight. Feel Great. F

22 min 10 sec, Beginner

Planks, Lunges & Jumps

Planks, Lunges & Jumps

18 min 20 sec, Gemiddeld

Fit N Flex Series #4

Fit N Flex Series #4

15 minuten, Gemiddeld

Quickdraw Adjustable Dumbbells

Topkeuze voor deze Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

Workouts met dezelfde uitrusting

30 Min FULL BODY CARDIO HIIT Workout with Dumbbell at Home (No Repeat)

30 Min FULL BODY CARDIO HIIT Workout with Dumbbell at Home (No Repeat)

35 min 38 sec, Gemiddeld

30 Min FULL BODY Dumbbell Cardio HIIT Workout at Home (No Repeat)

30 Min FULL BODY Dumbbell Cardio HIIT Workout at Home (No Repeat)

37 min 57 sec, Gemiddeld

1 HOUR FULL BODY DUMBBELL WORKOUT at Home [Strength & Conditioning]

1 HOUR FULL BODY DUMBBELL WORKOUT at Home [Strength & Conditioning]

48 min 31 sec, Gemiddeld

20 Minute Intense Full Body Workout with Dumbbells - No Repeat, At Home

20 Minute Intense Full Body Workout with Dumbbells - No Repeat, At Home

23 min 1 sec, Intens

TOTAL BODY HIIT // HOME DUMBBELL WORKOUT

TOTAL BODY HIIT // HOME DUMBBELL WORKOUT

39 min 23 sec, Gemiddeld

Walking Cardio & Strength Workout // Low Impact & to the Beat!

Walking Cardio & Strength Workout // Low Impact & to the Beat!

33 min 51 sec, Beginner

Doe deze workout in Workout Trainer

✓ Volg stap-voor-stap multimedia workouts

✓ Geïntegreerde smartwatch & hartslagmonitor ervaring

✓ Verdien punten, strijd op het scorebord, blijf gemotiveerd!

✓ Planning om te passen bij je drukke levensstijl

Training loggen

Aanbevolen Uitrusting

Doe deze workout met de beste trainingsapparatuur. We raden aan om een bluetooth borstband hartslagmonitor of een smartwatch te gebruiken voor meer trainingsoptimalisatie & prestatietracking.

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Toon Meer

Dit Vind Je Misschien Ook Leuk

The COBB: Cardio, Obliques & Butt, Baby.

Gemiddeld

18 min

Lower Body

Exercise Mat

Natural Booty Pops

Gemiddeld

16 min

Lower Body

No Equipment

Spring Shed

Beginner

12 min

Legs

No Equipment

Stability Ball Shaper

Beginner

8 min

Full Body

Stability Ball, Wall

Booty Bootcamp

Intens

24 min

Lower Body

Chair, Exercise Mat

Fat Face-Off

Beginner

30 min

Legs

Exercise Mat

Trainingscategorieën

Uitgelicht

Gewichtsverlies

Buikspieren & Core

Lichaamsgewicht

YouTube

Door de Gemeenschap Gemaakt

Gewichtheffen

HIIT

Cardio

Toning

Volledig Lichaam