BEGINNER TOTAL BODY DUMBBELL WORKOUT

One of the questions I get asked most frequently is how I recommending splitting up workouts throughout the week. 

Bodypart splits?

Arms and abs?

A full day dedicated to cardio?

bring your focus towards perfecting your movement patterns and elemental understanding of what a workout might be comprised of.

To some people's dismay, the truth is there is no ONE overarching perfect routine that will fit everybody, and every BODY. 

With that said-I do believe that before even considering worrying about what to do when and where-you should bring your focus towards perfecting your movement patterns and elemental understanding of what a workout might be comprised of.

and for that I recommend starting with the following TOTAL BODY  DUMBBELL WORKOUT.

~watch the video, and then read on for why I recommend a workout such as this, along with movements cues to ensure you are doing the prescribed workout not only correctly, but confidently!~


squat
hinge
push
pull
core

When we think about moving our bodies, we want to think about breaking those movements into the following categories:

-"squat like" motions (squats, lunges, step ups, etc.)

-"hip hinges" (deadlifts, RDLS, kettlebell swings, etc.)

-"pushes"--both horizontal and vertical

-"pulls"--both horizontal and vertical

-"core work"--work that mainly focuses on controlled rotation, or anti-rotation/stability

-There are other elements like power, speed, agility, balance, etc. but we will hit on those another time.

There are endless amounts of workout combinations you can put together when you go about breaking down what you are doing in this way. It is also a great opportunity for you to learn about what muscles are working depending on which way your body is moving.


Movement Breakdown & Form Cues

Perform all exercises in circuit, completing 3-4 rounds depending on desired intensity.

  • Goblet Squat: 8-10 reps.

    • Stand with feet slightly wider than hip width distance-holding dumbbell in at your chest
    • Inhale and brace your core
    • Break at your hips like you are going to sit down into a chair while keeping your back neutral and chest up (no rounding in your spine)
    • Drive knees out over your toes the entire time, and heels down into the ground.
    • Pause slightly at the bottom before driving back to top using glutes.
    • Exhale and squeeze glutes at top. 
  • Chest Press: 8-10 reps.

    • -Lay down on bench-starting with weights up above your chest and should blades tucked under as much as possible to engage your back.
    • Inhale and brace your core
    • Drive elbows down slowly with control, keeping elbows out at 45 degree angle. 
    • Gently touch dummbells to chest.
    • Exhale and press dumbbells back to starting position.
  • Romanian Deadlift: 8-10 reps.

    • Start standing with palms facing in towards legs, shoulders back, knees bent very slightly.
    • Initiate lowering dummbells by breaking at hips and sending your butt as far back as you can, keeping back perfectly flat and dumbbells in close towards your body.
    • End your range of motion when you feel maximum tension in your hamstrings, but without bringing your shoulders any lower than your hips-this is usually right below your knee.
    • Return to start position by driving your hips forward, standing back up tall, squeezing glutes at the top.
  • 3 Point Bent Over Row: 8-10 reps/arm

    • Start with right knee and right hand on bench. Walk left leg out until hips are square with the ground and hold DB with left hand. 
    • Keep palm facing in toward body (neutral grip) and maintain a flat back.
    • Inhale and brace core
    • Drive elbow back, keeping arm close in to your side and maintain the flat back.
    • Concentrate on using your back (lats) to perform this motion and not your shoulder.
    • Slowly lower DB back to start. 
  • Plank Series: hold each plank for 20-40 seconds.

    • Front Plank
      • Come to forearms with elbows directly under shoulders, hands shoulder width distance apart.
      • Step feet back, maintaining straight line from heels to head. 
      • Gaze towards hands and brace core.
      • Avoid arching lower back. 
    • Side Plank
      • Start on side with shoulder directly in line with your elbow. Arm should be in an "L" position.
      • Feet come together stacked, coming directly out from shoulders--if this variation is too difficult bend inside knee.
      • Raise hips and hold

Complete this workout 2x week for 2 weeks, keeping track of what weights you used, and how each movement felt. I always recommending filming yourself, or standing close to a mirror so you can ensure your form in correct!!