Beginner Series | 30 Minute Full Body Dumbbell Workout | Day 4
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- เผยแพร่เมื่อ 25 ส.ค. 2024
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Welcome to the Beginner Series! This is a 5-day workout program that you will repeat weekly, adding dumbbells, reps, and/or time under tension to jump-start your fitness journey.
The fourth workout in the Beginner Series is a 30 minute full body dumbbell workout.
This is a full body dumbbell workout that is broken down into 6 circuits: shoulders, back, arms, legs, chest, and abs & core. And you know we have a finisher that will push you at the end!
Use dumbbells that are manageable and allow you to complete the full workout. Increase the weight you use each week or the number of reps you complete for each exercise to build up your strength and to make the workout more challenging.
Bookmark the Beginner Series Playlist and refer to this for workout details: • Beginner Series Home W...
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⏱️ Duration: 30 Minutes + Cool Down & Stretch workout)
🏋️♂️ Equipment: A set of dumbbells (I'm using 30 lb/14kg dumbbells) and a mat.
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⏱️ Intervals: 40 seconds work, 20 seconds rest; Finisher: 3 exercises, 30 seconds ea, no rest
Exercises for this 30 minute full body dumbbell workout:
SHOULDERS
Shoulder Press
Front Raises
Rear Delt Row
Arnold Press
45° Press
BACK
Bent Over Row
Good Mornings
Bent Over Supinated Row
Dumbbell Swing
Renegade Row
ARMS
Twist Curls
Overhead Tricep Press
Crossbody Curls
Skullcrushers
Curl to Press
LEGS
High Squat
Curtsy Lunge
Suitcase Squat
Lateral Lunge
1-1/2 RDL
CHEST
Dumbbell Push Ups
Chest Press
Flyes
Twist Press
Dumbbell Pullover
CORE
L-Sit Toe Touches
Cross Toe Touch R
Cross Toe Touch L
Russian Twist
Crunch Pulses
FINISHER
Snatch R
Snatch L
Thrusters
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Thanks for supporting our TH-cam channel. We couldn’t do any of this without you!
TIFF x DAN
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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!
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Thanks for this new program, big hugs from France
You’re welcome. We miss France and can’t wait to come back soon!
I’ve been doing your workouts for a year and a half, life changing .. Thank you
Love to hear that and I’m so glad you’re getting value out of our workouts! Keep on going!
Love the simplicity and quietness of your exercise routines.
Thank you for doing this videos ❤️ Have started to lose battle with my terrible anxiety but you exercise are giving me a hope I can get better 💪🙏🇸🇪
Thank you so much Dan for the workouts ! I've been doing these for two years and still find them great.
You’re welcome and thanks for following along with our workouts!
This is absolutely perfect!!!!! Love it! Pretty Please do a 45 min or 1 hour one just like this one 🙏🏼🙏🏼🙏🏼🙏🏼🙏🏼🙏🏼🙏🏼🙏🏼🙏🏼❤️❤️❤️ greetings from Germany 🇩🇪
I am going to start this program soon! 🥰🙏🏼thanx!! Looks awesome!
You’re welcome. Enjoy the workouts!
Thanks Dan, I did this workout yesterday and I enjoyed it a lot. I like that there are no repeats and the way you divide the workout into different body sections. Have a great day.
Yes!! A new program. Can't wait to do this!
Enjoy!!
Hey TIFF & DAN, this is a superb program, ive just started, takes me much longer than 30 mins, i do 15 reps of each exercise since i can't keep time for each one but i can already see the diff. and i am 46 years old :) very grateful for your work and for this program
Hi Tiff x Dan
I've been following you from Dakar Sénégalé West Africa for a year now.
I appreciate everything you do ❤️👍🏿
Hello! Wow, thank you so much for following our workouts the past year!
I’ve been following you and exercising with you for the past two years. I’m glad you started a new program. Thank you very much from North Carolina.
Thanks for the support and for following as long as you have! So glad you’re loving the workouts.
THANK YOU DAN FOR THIS AND ALL AOF YOUR VIDEOS , YOUR HARDWORK REALLY PAYS OFF. I'M STARTING YOUR 6 WEEK SHRED PROGRAM FROM TOMORROW. SINCE I'M NOT COMFORTABLE GOING TO GYM I WAS SEARCHING VIDEOS OF WORKOUTS THAT COULD TRANSFORM MY BODY AT HOME AND I JUST FOUND YOU. FLAD I GOT YOU AS MY TRAINER. LOTS OF LOVE AND RESPECT FOR YOUR HARD WORK. PLEASE KEEP DOING THESE VIDEOS DONT YOU EVER STOP IT.
LOVE FROM INDIA
You’re welcome my friend! I’m so glad to hear that you’re enjoying the workouts and are finding a way to workout and stay active at home. Keep up the hard work!
Bhai kesi ja rhi h aapki exercises?
Did u find any change?
Great new series of workouts - for beginners and long term followers! many thanks
Thank you and thanks for following along with the series!
Awesome. Now I can have a GREAT DAY! ☀️
🙌🏼
Dembell ❤❤ thank youuuu 🌹🌹
You’re welcome!
Un grand merci grâce à vous j’ai repris le sport j’ai déjà des résultats vos cours sont top bien coordonnées bravo à tous
Merci 🙏
Thanks! I am new and highly appreciate these workouts. I live on a rural farm and have been stuck inside for a week due to bad weather. You workouts are fun!
Grateful to have you apart of our TH-cam family. 🙏🏼
Great workout!
Thank you!!
just what I was looking for!
Incredible Workout Dan.
Keep going!
Thanks 🙏🏼 appreciate the support as always!
Thank you. Love from India..
You’re welcome!!
La rutinas que compartes considero que son de las mejores. estoy agradecido de que comenzaras a subir estos videos desde "DAY 1" cuando comenzaba a buscar una lista en tu canal JAJA Cada día estoy motivado con ellas. Thank you! i'm waiting for the next day :)
Amazing series, following on the daily basis thanku sir,,,,,,,,, have more success🏆💪
Glad you’re enjoying it!
fire as always 🔥🔥🔥🔥🔥🔥🔥🔥🔥
Great!!
Thanks!
Thanks Dan for these new workouts! Excited to try these out 🤗 Much love from Queensland, Australia
This is going to be challenging now but i will do it
You got this!
Nice to have an easier program to ease back in after a break!
Really well put together on the format. Seems like it will work well and a good variety of reps. Thanks for this!
Thank you for your amazing workouts all day way from Uganda 🇺🇬 Africa
Today is my day 1 thanks for the videos easy and I can feel to work! Thanks a lot
Another amazing workout 🏋️♀️🏋️♀️🏋️♀️. Thanks so much 🎉👍🏼
Perfect for my post brachioplasty workouts. Great for lower impact option as I regain strength. Ty!
Done❤
Awesome workout! Got a great Sunday pump in. Thanks bro! 💪🏼
Loving the new series!!!
This workout was built perfectly, keep it up!
I've been working out for over40 years. This was great overall workout. I was cautious because of the " beginner" label, but this works for any level.
Kick ass workout Dan -- Thanks!
Thanks a lot for those awesome workouts! Especially love those onlx with dumbells :) Thank you!
Thank you Dan!!
This is the best of the week 🎉❤
Done. Ty so much
Excellent routine 💪💪👏👏 Since Day 1 I follow your routines Spectacular 🔥🔥 Thank you 😍😍🇦🇷🇦🇷🇦🇷🇦🇷🇦🇷🇦🇷
thank you very much Sir for helping me keeping a nice shape every day ..
Guy good idea, the new routine is wonderful 🙂
Perfect job 👏
Good job!
THANKSSSSS!
Also from SanFran 😘
❤️❤️
Im a pretty active person. I work as an auto mechanic, love badminton and mountain biking, but I've been looking for actual workouts, and i was wondering how much weight I should start out with?
Thanks!
🙏🏼 Thank you!
Big hugs also from germany
good job 😃
I’m just saying if you want to see results quicker than most then take your time and try to achieve perfect form on every repetition. You won’t be able to do nearly as many but it’s really about quality and not quantity.
💪🏻💪🏻💪🏻💪🏻💪🏻
Let’s go!!
Can I get that extra dumbbell please 🙏🙏
Hai...brother am subash from India (kerala)
Like a child this a no muscle left behind excercise. My leg muscles are sore from yesterday but I did this successfully
This workout is tough. Can someone share tips how I can motivate myself to keep working out every day? It’s mentally challenging.
I did the last thruster like Rocky on the Philadelphia stairs.
Most full-body strength workouts I've been doing are beginner-friendly so far. Hope to accelerate my progress to achieve my muscle-building goals as an ectomorph.
After doing your 30- or 40-minute workouts by the way, I also implement 30- to 40-minute ab and 10-20-minute calf workouts.
Given my goals, and as one of your newest followers, how often should I do them a week (including the ab and calf workouts) to achieve them?
Can you do a program without any equipments please...and big hugs from Nepal.
Didn't notice this one
I don't have a dumbbell, what exercises should I replace them with.
👊🏼
What was the weight dumbbell you used for the core exercises towards the end? I assume it wasn’t a third 30lbs.
Can I use resistance bands instead of dumbbells?
❤️
Hehe ^.^, meowie didn't rest here. Can we have a intermediate series after u done with beginners? "-"
done 💪😃🇲🇨
Hi, beginner here. My question might sound stupid but is it okay if im doing this 30-min workout twice a day?
Twice a day!?
I don't know how beginner you are but I think most people workout this hard two or three times a week!
I mean yea i can do this in the morning and evening. Is it recommended? Or just once and i gotta rest not pushing too much
Probably put quality ahead of quantity. If too easy, use heavier weights.
I don't have weight then what to do🤣
This is the only workout in this series that uses dumbbells. You can substitute with a backpack filled with books or canned goods, or something with a handle such as laundry detergent or water gallons.
For beginners??!!!
fire as always 🔥🔥🔥🔥🔥🔥🔥🔥🔥