This is a great workout for everyone, from beginner to intermediate fitness levels. Really, the more weight that you use, the harder the workout will be for you, but I’d prefer that you start with a lighter weight and work your way up as you see fit. Most men will start with a weight between 10 to 15 pounds; most females will start with a weight between 5 to 10 pounds. All right, let’s get started with a little mobility drill to start.
Mobility & Core Activation: Overhead Squat
This is a good movement, I feel, for beginners to really strengthen their core and to get you some of the good mechanics needed for some foundational movements. Okay, feet are shoulder-width apart, hands are up. We’re going to do an overhead squat. Weight’s back in your hips, head and chest is up. And I realize you’re probably not going to be able to get quite as far down as I am to start. I want you to try your best not to bend over at your waist, keep those arms straight up, get as far as you can keeping good form. Kind of stretch it at the bottom and back up. Whatever depth you can get to, get to it. Breathe.
We’re not even going to count reps on this; we’re just going to move nice and slow for three, two, one. Okay, good. Woo, sun just came out, getting warm out here, feels good.
The Workout Begins: Dumbbell Exercises
All right, we’re going to get the workout started. We’re going to need our dumbbell for every exercise today. Go and grab those. We’re going to do three rounds of six individual exercises. Our first exercise is going to be a dumbbell good morning. This is great for your whole posterior chain. You’re going to have your elbows in, bend at a 90-degree angle, a little bend in your knees, and I want you to just bend at your waist, feeling that stretch in your hamstrings, and then bring your hips forward to stand up. Your elbows stay locked in; your arms don’t move, and breathe. We’re going to do eight repetitions of every exercise today, just keeping it simple, just getting started here. Good, that’s five for me.
We’re doing eight. Feel that stretch in the hamstrings, keep your back straight, push your butt back behind you. Have one more. Good.
Upper Body Focus: Curl Plus Arnold Press
Moving on, we’re going to do an upper body exercise: it’s a dumbbell curl plus an Arnold press. Palms are up, we’re going to curl, press up as you twist your hands forward, and return back down. Okay, so it’s four parts: one, two, three, four. Again, we have eight to do. All right, let’s get started if you haven’t already. Nice, I’ll say that’s two for me, four, good. Keep the pace up, get into a nice little rhythm, keeping good form. Give me one more. Eight for me, good. Okay, keeping these dumbbells, we’re going to move on to a classic move.
Lower Body Classic: Dumbbell Squat
A dumbbell squat. So your feet are shoulder-width apart. Anytime we do a squat, I want your hips to be the first thing that you move. Going to put your weight back in your hips, head, chest is up, keep your knees out, back straight, and stand back up. Your posture on this is just as important as your legs themselves. That’s two, we’re doing eight. Breathe, three. This is one of those movements that usually doesn’t come easy to people. You have to work on it. You get better and better at your form and your flexibility, being able to get down to parallel. Keep those knees out, don’t let them come in. Eight in total, last one, good job.
Back & Core Strength: Dumbbell Bent-Over Row
Okay, moving on, we’re going to do a dumbbell bent-over row. So again, this one’s focusing on keeping that core tight, back is straight. We’re going to row, keeping your back tight, on a 45-degree angle. Anytime we do a row, I want you to pretend like somebody’s pulling back in your elbows with a string. Pull back on those elbows. That’s four, five, controlled, six, seven. Keep that core tight. Eight, nice work.
Chest Power: Dumbbell Chest Press
All right, what do we got next? Ah, we’re going to hit the ground with our dumbbells for the next one. So I want you to go ahead and every time we go in between exercises, go ahead and give me a second to explain it, and that’s your rest period. Not very long, I know. Dumbbell chest press. Keep your elbows under the dumbbells and squeeze your chest up at the top. If you have a bench, you can go ahead and use it on this one. It’s eight repetitions in total. One more for me. Okay, good.
Full Body Finisher: Sumo Deadlift Plus Upright Row
We’re up on our feet and this is the last one of the first round. So this is two movements in one on this one. We’re going to do a Sumo deadlift. So you’re going to have a wide stance, toes are pointed out a little bit, butt goes back, dumbbells in between your knees. And when you stand up, I want you to pull, bringing your elbows up and return. So use those legs to help pull the dumbbells up. Good, we’re doing eight, doing it with me. Weight back in the hips, pulling up on the elbows. Nice work, last one, good. Okay, you can go and set those dumbbells down.
Round 1 Complete: Rest & Re-Energize
So we’re going to take a little longer break in between rounds. End of the first round, three rounds in total. If you have some water, get it. If you just want to catch your breath, feel free to do so. We’re moving at a pretty good pace, so your heart rate is expected to get up in this. Really designed this one to be efficient; you’re gaining strength, getting your heart rate up at the same time, and in just six very few movements, six movements, really hitting your whole body. Okay, it’s been 1 minute. That means let’s grab those dumbbells, get ready to start from the top. One down, two to go.
Round 2: Back to the Good Mornings
We’re going to do the dumbbell good morning next. So bringing those elbows into your sides, bending over at your waist, standing back up. Remember, we have eight of all these exercises today. I like this one especially for beginners because it really helps teach you this good form, how to use your hips in exercises. Also, I feel like the posterior chain—your hamstrings, glutes, lower back—is too often ignored, especially by beginners who just want to work on their abs. So don’t forget about this chain in the backside. Okay, that’s eight, nice work.
Round 2: Curl Plus Arnold Press – Building Shoulders
Curl plus Arnold press, hitting that upper body. Going to get burn out those shoulders. Okay, curl, press up overhead. As you may have guessed, the curl versus Arnold or plus Arnold press, Arnold press is named after Arnold Schwarzenegger. I guess this was one of his patented moves. Must work, he looks great and for his age. All right, that’s six. Remember eight in total. Get that core tight on this, a little bend in the knees helps, and eight. Good work.
Round 2: Bent-Over Row – Targeting the Lats
Going to work on our back next. Dumbbell bent-over row. Mostly your lats, this one focuses on the sides here. Weight’s back in your hips, back is straight. Pull back on those elbows. Keep your back straight, head up. Good, eight pulls, seven, one more, eight. Good job. I know your hands are probably getting tired from holding these dumbbells, mine are too. We’re just going to keep this pace up, moving into the next one.
Round 2: Dumbbell Chest Press – Push Through It
Going down to the ground, dumbbell chest press. About that time of the workout where you start wondering why you’re here. Remember what brought you here at the beginning. Stay focused on it. Okay, dumbbell chest press, nice full range motion, all the way up, don’t bounce your arms off the ground. Six, two more, seven, hit one more if you got it, and eight. Nice. Okay, let’s get up on our feet.
Round 2: Sumo Deadlift Plus Upright Row – Last One!
And we have that last one of the second round: dumbbell Sumo [deadlift], weight back in the hips, plus upright row. Okay, let’s go. Ready, one, two. Breathe, fighting with me here. This is a very efficient movement, works a lot of different muscle groups. Seven, one more, eight. Good, good. Okay, you can set those dumbbells down. Grab a quick drink if you’d like. My mouth often gets dried doing these. Okay, about 30 more seconds. Okay, couple more deep breaths and let’s get it.
Round 3: Final Push – Good Mornings
Dumbbells up, last set! Dumbbell good morning. Elbows into your sides, weight back in your hips, back is straight. All right, we’re two rounds down, only one to go. That’s it! Come this far, keep it grinding, keep it moving. It’s three, four, five. You’re going to be fit in no time. Six, seven, let’s do one more, eight. Very good.
Round 3: Curl Plus Arnold Press – Finish Strong!
Okay, what do we got next? Curl plus Arnold press. This one’s hitting biceps, shoulders, little bit of chest, a little bit of everything. Remember. Okay, let’s go, last set of these. Now that you’ve had the movements down, you’re a little more sure of the form. Feel free to pick up the pace a little bit, under control, but feel free to pick up the pace just a little bit. One, two more. Good, nice. Okay, I’ll give you a few more seconds if you’re still moving. Keep grinding, get those eight repetitions in, just ’cause we’re moving on doesn’t mean you don’t have to do them.
Round 3: Bent-Over Row – Keep That Form!
All right, dumbbell bent-over row. Let’s go, weight back in your hips, 45-degree angle. We’re pulling back on those elbows. Remember, anytime we’re doing a row, fundamentally try to pull back on those elbows and not the hands. That’s what I mean, right? I don’t want you like this. Pull back on the elbows. Good, that’s four, five, six. Think about how great you’re going to feel when this workout is all done. Check it off your list for the day. Eight, excellent.
Round 3: Dumbbell Chest Press – Variety is Key!
Moving on, we’re going to the ground. That dumbbell chest press. Remember, don’t just do strength training, don’t just do the ab workouts, don’t just do one thing and stick to one thing. Make sure you switch it up. Try out some of the other workouts. Don’t just do the same one all the time. All right, here we go. One, two. That variety is really going to help you accomplish your goals because your body will never get used to anything, you never hit a plateau. So just mix it up, keep being creative. Nice, that’s six for me. Come on, let’s go, seven, eight. Good work.
Round 3: Final Exercise – Sumo Deadlift Plus Upright Row!
We’re up on our feet. Would you believe this is the last one of the day? A hard one, ’cause again, working lots of different muscles. Sumo deadlift plus upright row. Keep that core tight, don’t bend over and let your back bend, back straight. Ready, hips back and pull. That’s one, two, three. Nice, this is it for the day right here. Okay, let’s hit four more, three more, almost there, two, one, last one, zero. Nice work!
Workout Complete & Resources
Got through that one. Appreciate you guys working out with me here today. Get some water, start refreshing yourself. This workout can be done by itself or if you want to combine it with one of our beginner cardio routines or ab routines, feel free to do that. You’ll find all those at both our channel and at hasfit.com, where we have actually thousands now [of] free workouts, workout plans, meal plans, all there to make sure you’re able to accomplish your goals. If you liked this text blog, please give us a thumbs up and subscribe to our Channel. I’m Coach K from HASfit. Thank you for working out with me today and I will see you at your next workout.
