VERY BASIC BEGINNER ROUTINE WITH DUMBELLS AT HOME

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Brian72956
Rating:
 Unrated
Created By:
Brian72956 on July 14, 2013
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Shoulders, Back, Biceps, Triceps, Thighs, Abs
Tags:
Beginner, aerobics, dumbell
Description

Basic beginner aerobic and weight toning program using dumbells to get you geared for the beginner programs offered here if you've never done a workout before. Use the "Gilad Beginner Weight Loss and Toning Program" DVD offerred online at the major online retailer for all things. (Amazon.com) for like $8. Gilad has a degree in Physical Exercise and is a good teacher at a good pace. The routine is great if you can ignore the attire and Hawaiian music. Do only what you are comfortable with up to 20 minutes to start to save room for weight toning later. Then do the Dumbell exercises with an appropriate weight. On listing the weight used, use dumbell weight times 2 to get final weight for the number of reps. i.e. 16 lbs for 10 reps for 8 lb dumbells 10 reps each arm. It is important to do this warm-up at your appropriate pace since no two people are alike. Everything in moderation so use caution and don't do too much the first day if you've been very out of shape for awhile. Keep progressing by adding more sets and resting less between exercises. Increase weights only when you have mastered all exercises back to back with a 5 minute break then 2 more sets like that one with a 5 minute rest between sets 2 & 3. You are ready for a more advance workout after mastering entire DVD and all dumbell exercises with no rest between exercises and 3 sets of each routine. Good luck on your next workout and be safe!

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Front Dumbbell Raises16 lbs.1060
Lateral Dumbbell Raises16 lbs.1060
Back
Bent Over Lateral Raise16 lbs.1060
One-Arm Dumbbell Bent-Over Rows16 lbs.1060
Biceps
Standing Alternate Dumbbell Curls16 lbs.1060
Triceps
One-Dumbbell Triceps Extensions16 lbs.1060
Thighs
Dumbbell Squats16 lbs.1060
Abs
Crunches-2030
Leg Raises-2030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Aerobics0.000 miles15-

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