10 Minute Basic Workout With Dumbbells - Perfect for Beginners!

 

Today, we are doing a workout with weights, which is all about the basics. So whether you're an advanced mover or just getting started with weights, this is a perfect place for you to be. So I have two sets, here I have a set of five pounds and a set of 10 pounds. And I recommend you have a light set and a little heavier to see what's best for you. You can do three pounds, eight pounds, three and five, whatever works for you to get started. Then, I recommend adding weights as you feel like you get stronger. 

So, let's start standing; I want your feet underneath your hips. So you always want a really good base of support here. And then what you're going to do is bend your elbows and then straighten. So, we're going to do a basic bicep curl. The first thing to know is that basic doesn't mean easy, especially if these moves are new for you. It just means that I want to lay the foundation to show you some of the moves when we use weights that kind of we build from and then also give you a great full body workout with weights that you can do at home any time of day, to feel that you're getting stronger, you're helping your bones, you're helping your strength, helping your balance. 

All right. So again, this is called a bicep curl; you can have your feet hip distance apart, like I mentioned, or you can have one foot behind the other like this. And many of these are moves you can also do seated. So, if sitting in a chair is the best option for you right now, then you can go right ahead and sit down for some of these arm moves. All right, let's do two more. And last, nice job; we'll go into a shoulder press. So feet, same position, one back, one forward, or you can have them next to each other. And you're going to exhale, arms overhead. Okay, now, something like this: I typically go to my heavier set personally. All right, so you want to find a doable place for you. 

But starts to challenge your strength. Let's say we do 10 or 12 repetitions; I want you to feel it at that point; if you could do 30 repetitions easily, the weights are too light, okay, you need to challenge yourself and go a bit heavier. If you can't do three, they're too heavy. So, you should be able to do between eight to 12 repetitions with a little challenge at the end. When we get to the end, I'm glad we're not doing anything now. But you can still hold good form. 

So I would know these are too heavy for me if I had to bend my knees to press them up. Or if I was getting a lot of tension, maybe in my neck. Okay, last one. Nice job, and bring them down. Okay, so now we're going to go into a squat. So again, you're going to decide which set of weights is best for you and what will happen as you can bring them together and then bring them to your chest like this. And we'll start like that: you'll have your feet underneath your shoulders. That's a little wider than hip distance. 

That's about here, and they're slightly turned out. And I'm going to sit back and down and come back up. So, from the side, it looks like this. And so I like to have the weights that might chest to like this, versus on my shoulders, simply because it's less pressure for me with my history of prolapse. So, I have a history of prolapse with surgery with that. Squats are really important and good for us to do throughout life. 

But they feel a little more comfortable with the weights here. But again, if you feel differently, you can put them at your shoulders like this, or you can even start with them at your sides here. And they can slide along your legs. So you have options. If you haven't noticed, that's what I'll keep telling you. Lots of options. And again, I don't want you to be afraid of trying to squat. Squatting is one of the most functional movements we do when we squat on and off the toilet. 

When we get down in the kitchen and try to reach 100 cabinets, we squat; in and out of the car, we're squatting. So feel free to work on this motion more.

Nice job, arms come down. And we're going to go into a lunge, okay, so this, too, feel free to work into a lunge. And if you're working on lunges, then you can ditch the weights for now and put your hands on a chair or a kitchen counter to help with balance. Okay, so I want the feet wide, wide stance so far forward, far back. That's the first key to your lunge. The second is that the back heel needs to be lifted. Then we're lowering and lifting. So I'm aiming my back knee directly towards the ground, my posture and my back, staying upright. Inhale, exhale.

 So again, you can leave the weights behind, or you can even hold a weight in your left hand and hold on to the wall or a chair with your right hand. That's a great option, as you're just getting into this motion. But again, it's a really good functional motion getting on and off the ground. Lunges are key going up the stairs. Okay, one more. Nice, big step forward, shake it out. Other side. Okay, reach that right leg back, far back, wide stance, your back heels lifted, inhale, exhale. 

And this is a great workout to use. If you are, again, just getting into using weights and realizing the importance of some resistance training. It's also nice when you're recovering from an injury or even surgery before you get into some of the more complicated workouts; come back and feel comfortable with the basics again. So, these four movements we've done so far are key to everything we do in weights; they'll help you set yourself up for success and confidence. 

To more. Nice job, come in. And we will do one more, and I will give you options. So I want you to keep just one weight. And again, I want this one to be your heavier option. Okay, we will bring your right foot forward and your left back for your heavier-weight option. Your right hand again can be used for balance on the counter or something. My left hand is hanging down. And I will pull it up like I'm starting a lawn mower. 

This is called a row. So we're getting into the back. And if this is uncomfortable, you can come down and do it right here. And this is a great option. And you can even pad that back knee if you need to. Put a pillow under it or something if it's hurting to kneel, okay? Three, nice, big exhale everyone every time to one. And then we're going to switch sides. And I'll turn so you can still see me from the side. So, I have my left foot forward. 

It's almost that lunge stance again. It's the same, except I'm leaning forward; I can place my hand on that thigh. And I'm leaning my body forward, so the breathing will help kind of slow your heart rate down a little bit and help you feel like it's a more controlled motion. Three to one, nice job, bring it in; I will place the weight down. And I'm just going to walk in place for a moment. Inhale, arms up. Exhale, arms down. One more.

Nice job. So, that's a great start. And it's also a great routine to do every day. You can do it on its own. You can do it with other workouts as you get into resistance training. You can also do this all the way through again for a second circuit that would take you to 20 minutes, and that's an Awesome, full body, weightlifting workout for home. And I will see you on your mat soon. 

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