We are participants in the Amazon Services LLC Associates Program. But, you don’t want to be working with weights that heavy when you’re first starting out anyway. Here are 10 very simple dumbbells workout at home for beginners that can provide you a healthy, full body work-out base to start from on your journey to RIPPEDNESS. Steadily rise back up to the starting position while pushing your knees out. The great thing about dumbbells is that YOU get to choose the weight, so the workout can be as challenging as you want it to be. That definitely sounds like a solid plan, and if each exercise is performed with focus and intensity, you should leave the gym feeling satisfied that you put in a good workout. Start with the legs a few inches wider than should-width. Dumbbell Workout for Beginners Homepage Description The following dumbbell workout has been designed for beginners and intermediates. However, if the goal is to build more muscle, then it is recommended to perform less reps using heavier weights. Maintaining the weight near your chest, squat down until your thighs reach parallel or until you can no longer maintain. To help you out we’ve created a quick guide for the purpose of a warm up. Build leg muscle endurance and strength with the help of a dumbbell. Stop before your front knee passes over your foot. 10 Dumbbell Leg Workouts You Can Do At Home, 10 dumbbell upper body workouts you can do at home, Best Vertical Dumbbell Racks For Small Home Gyms. Plant your feet flat on the floor with the legs separated about shoulder-width apart. Because you can work just about every part of the body with a simple pair of dumbbells either at home or in the gym, dumbbell exercises are great for middle age men. Dumbbells are not just for biceps curls, this total body workout will teach you some beginning dumbbell technique. Make sure to take long strides on every rep to fully engage the quads, hams and glutes. Complete three sets of 15-20 repetitions. So how will you go about destroying your lower body without those “essential” pieces of equipment? If you do your training at a commercial gym it’s likely that you hit quads with such movements as leg extensions, barbell squats, Smith or Hack squats, and some form of the leg press, while the hamstrings are most often treated to lying leg curls, seated leg curls, … The feet should be pointed slightly outward. Jump to the right section below. 30-Minute Dumbbell Strength Workout For Beginners Sculpt Your Arms, Back, Butt, and Legs With This 30-Minute Beginner Total-Body Workout November 12, 2020 by Tamara Pridgett To perform a dumbbell deadlift: Hold one dumbbell in each arm with the palms facing towards your body. Including a dumbbell in your routine is a simple way to add a bit more weight to your leg exercises, strengthening everything from your calves to your hips to your glutes. With the right plan and the right discipline, you can get seriously shredded in just 28 days. Lateral lunges exercise the glutes, quads, and hamstrings. Keep your chest upright and your eyes gazing forward. Hold a dumbbell in each hand at your sides and the palms facing towards your body. A basic leg workout can go beyond squats and wall sits. It can be a little awkward for extremely heavy loads. Once you’ve mastered the air squat, dumbbell front squats are a challenging progression. Make sure you’re maintaining position by keeping your knee in a center-line or pushing slightly outward. For a torching routine that incorporates some of these legs-building moves, check out Lowe’s ultimate legs workout for beginners. To help you work a set of weights into your regular routine, scroll through for some of the best beginner dumbbell exercises you can do at home to work your entire body in a single workout… Your front knee should not surpass your front foot as you squat downward. Stand with feet hip-width apart, and step one leg back so your knee is bent and the toe rests on a chair or stair behind you. This step by step how to guide walks you through a dumbbell workout. These are easy to perform and the perfect exercise for beginners. The dumbbell lunge is a great exercise to work out your lower body. Hold that position for a second or two, then raise yourself back up so that you are in a regular standing position again. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. Bend at the waist keeping your back straight as you lower the dumbbells until you feel a stretch in your hamstrings. Alternate the foot placement and do three sets of 10 repetitions for each foot. Lean forward and extend your right leg straight behind you. The dumbbell reverse lunge engages the glutes and the hamstrings. To do a sumo squat: These types of squats are a good variation of the typical air squat. Romanian Deadlifts are a complex exercise that requires a lot of balance. Beginner Dumbbell Workout Female. The dumbbell will lower towards the floor as your leg rises up, causing your body to form a ‘T’ shape. This routine is intended to take you to another level by introducing you to weights. Want to move fast? Squat as far as you can, the goal is to make it to 90 degrees so the thigh is parallel with the floor. Push back up to standing position and repeat on the other side. Take it slow and focus on balancing throughout the exercise. The workout targets all of the major muscle groups and uses one exercise per muscle group. A basic leg workout can go beyond squats and wall sits. You probably won’t be able to string them together at first, and that’s ok. 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