Free Dumbbell Workout - Beginner

Ready to begin enjoying the benefits of working out with dumbbells? This free dumbbell workout will empower you to tone/develop your entire body.

Are you just beginning? You may have questions, such as:

Which exercises will give you the best results?

How often do you need to exercise to get the maximum results?

What equipment options do you have and how will they benefit you?

Below discover the answers to these questions. In addition, uncover a simple dumbbell workout that gets results.

Do You Want to Enjoy the Best Results from Your Dumbbell Workouts?

Selecting the right dumbbell exercises will empower you to receive the most benefit from your workouts.

Which dumbbell exercises will give you the best results?

2 Types of Exercises - Compound and. Isolation

An isolation exercise only moves one joint.

Example: Chest Fly

In a chest fly only your shoulder joint will be moving. You will be exercising your shoulder and chest muscles.

A compound exercise moves multiple joints in the same exercise.

Example: Chest Press

In a chest press both your shoulder and elbow joints will be moving. Not only will your shoulder and chest muscles be working, but also your triceps and biceps muscles.

Another example:

Isolation exercise - Front shoulder raises

When doing front shoulder raises only your shoulder joint will be moving. You will be exercising only your shoulder muscle.




Compound exercise - Shoulder press
When doing a shoulder press your elbow, in addition to shoulder joint, will be moving. You will be exercising your shoulder muscle plus your triceps and neck muscles.

Can you see how using compound exercises will give you more benefits?

Are you interested in receiving the most benefits from your workout?

If you ever were going to start receiving the most benefits, when do you think would be the best time to start?

For more information about isolation and compound exercises, please click here

Free Dumbbell Workout - Beginners

Are you just starting to exercise? That's fantastic ! Did you know that in the first 6-8 weeks of exercise you will receive the most dramatic benefits?

What you will need:

• A pair of dumbbells


• Workout bench


• Exercise ball

Looking for dumbbell workouts that only need: dumbbells, dumbbells + exercise ball, or dumbbells + workout bench, please click here

Workout Emphasis

Toning/burning fat

Workout Frequency

4 times a week

Number of Repetitions

14 per exercise (30 for abdominals)

Resistance Level

Select a weight that will enable you to do 14 repetitions. Once you can do 14 repetition - increase your resistance.

Training Tip - Are you doing an exercise for the first time? Start with a light weight (5 pounds for smaller muscles or 10 pounds for larger muscles).

The Exercises

• Chest - Flat dumbbell chest press


• Back - Bent dumbbell row


• Biceps - Standing dumbbell biceps curl


• Calves - Standing dumbbell calve raise


• Shoulders - Seated dumbbell press


• Triceps - Lying dumbbell hammer press


• Thighs - Exercise ball dumbbell squats


• Abdominals - Exercise ball dumbbell crunches

How to Perform

• Do 1 set of each dumbell exercise - 14 repetitions (30 repetitions for abdominals)
• Go through all 8 exercises without taking a rest in between = 1 circuit.
• Take a 2-3 minute rest after your first circuit.
• Go through all 8 dumbbell exercises a second time = your 2nd circuit.

(Note: Have you just started exercising or been on an extended break? Only do 1 circuit for the first 2-3 weeks and then move up to doing 2 circuits in one workout. This will enable your body to adapt to the workout and give you the maximum benefits)

After 6-8 weeks your body will be ready for an intermediate workout.

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This site is designed for educational purposes only and is not engaged in rendering medical advice or professional services. Please check with your health care professional prior to starting any exercise program.