Beginner’s Full Body Workout with Dumbbells
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Welcome to my “Full Body Workout with Dumbbells for Beginners" where you will learn how to start a fitness program.
I created this course for beginners and for people that want to lose weight or are new to a fitness program. By the end of this course you will have the tools to help you lose weight, get leaner, get stronger, and improve your overall health.
In this course you will learn how to:
• Find motivation to start and stick with a fitness program
• Avoid common injuries
• Perform exercises safely with the correct form
In this course you will find everything you need to start a fitness program, and I will walk you through the entire workout step-by-step.
The ideal student is a person that is new to fitness or someone that wants to start a fitness program to lose weight, build muscle or improve their overall health.
You only need a set of light dumbbells, a mat, and the will to change your mind and body.
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|Section 1: How to Successfully Start/Introduction|
The best way to use what you learn in this program depends on how much time you have per week to work out. To speed up your weight loss, before you begin your workout, ideally you will add cardio like walking or jogging for 20-30 minutes. The cardio can also be used as a warm up. If you can work out every day for a couple of minutes, you can target one muscle group per day, like Monday only legs, Tuesday only biceps, etc.
If you only have 3 days available per week to work out, then you will have to pair 2 muscle groups per day to target all the main muscle groups in one week. Always start your routine with the largest muscle group first (legs, back or chest), then move to the smaller muscle group (biceps, triceps, or shoulders).
Now, I will share with you the ideal muscle combinations along with the sequence.
If you are going to work two muscle groups in the same workout, you can create a circuit that targets legs and shoulders in the same routine for instance. I mentioned legs first because legs are a bigger muscle group than the shoulders. You start a set of repetitions utilizing your legs (squats, lunges, etc.), then after you finish the first set you can move to shoulders to do a set of repetitions (front or lateral raises, etc.). While you are working shoulders, your legs are resting and getting ready for the next set. You can go back and forth until you finish your workout.
Now, when working your chest, be cautious with what small muscle group you select. When working the chest you are also engaging the muscles of your triceps. So, if you do triceps after working your chest, your triceps are going to be a little tired, and will not perform as good as if they were fresh. So, the trick is, after the chest, go for biceps which is a fresh muscle group, and repeat the same technique as with the legs and shoulder. Go for one set of repetitions with the big muscle group, then a set of repetitions with the small muscle group; go back and forth until you finish your workout.
When you work your back, you are also engaging the muscles of your biceps, so, the ideal pair would be, back then triceps. If you do this trick you can get the most out of your workouts, working different muscle groups at their best, getting leaner, stronger, burning more, and getting better results.
Wondering about abs? The abs are a small muscle group that you can work out every single day. Just do it at the end of your routine.
Recap: Pair legs and shoulders; back and triceps; and chest and biceps. Ab workouts are best left to the end of your routine since the abs are a small muscle group.
There are two things you must do before you start. First, consult your physician to make sure that it is medically safe for you to start this exercise program. Second, conduct a mini-fitness test by timing yourself walking one mile and timing how many push-ups you can perform in one minute. Take notes so you can compare your progress at the end of your fitness program.
Push up test. It does not matter if you need to start on your knees, or if you can do only 3. Just write down how many you did in one minute. At the end of this fitness program I am sure you will see progress.
What do you know about starting a fitness program?
If you want to lose weight, try the following:
*For more information about nutrition take a look at my course “Nutrition Education Made Simple”.
Correction: In reference to alcohol, the video should say, “If you do not drink, do not START.”
What do you know about losing weight
If you want to gain weight, try the following:
*Please consult a registered dietitian for a meal plan that suits your needs.
If you need to improve your overall health, then let's do something about it. Maybe your cholesterol or your blood pressure is too high or your Resting Heart Rate is over 100. All of this can be improved when you start working out.
What do you know about improving your overall health?
Finding time to exercise could be very challenging, so schedule time like you would with any other appointment. You can also divide your workout in periods of time during the day, like 5-10 minutes in the morning before you hit the shower, at lunch take a walk for 5-10 minutes, and after work another 5-10 minutes. Before you notice you get 30 minutes of physical activity without taking too much time out of your day.
Once you start working out, take as many breaks as you need. Warm up before you begin any physical activity and stretch at the end of your workout to relax the muscles. Remember, do not compromise proper form for speed, and take your time.
Do not forget to breathe, inhale through your nose and exhale through your mouth. When exercising, you breathe out when you make the effort, and breathe in when you relax.
What do you know about breathing?
Drink plenty of water during the day. The recommendation is to drink between 8-12 glasses per day. On hot days you should drink more than usual. When you are working out make sure you drink water before, during, and after your workout.
What do you know about hydration?
Beginning Warm Up!
|Section 2: How to Successfully Stick With a Program|
After 21 days your body will adapt to any new habit. Make the commitment to exercise for 3 weeks. Exercise 2-3 times per week, or if you need to lose weight 3-4 times per week. After week #3 (21 days) your body will adapt to this new habit.
What do you know about creating a new habit?
Music is one of the best ways to find motivation. Make sure you create a playlist with your favorite songs, play them before and during your exercise routine. It will help a lot!
Find a partner to work out with, that way you can help each other, mainly for those days that you don't want to work out. - Guess what? If you know that somebody is waiting for you, you will think twice before you cancel.
Find a picture of when you were in the best shape and put it by the mirror or any place where you can see it every day. Use the picture as a good reminder that you can have that body again.
You can also keep a smaller sized pair of jeans or a dress and try it on once in a while so you can see your progress. Or do the same thing you do with a picture, and keep a bikini where you can see it every day to keep you motivated to achieve your goal.
Every time you accomplish any goal like losing the first 2 pounds, you must reward yourself. This will create a happy feeling in your mind, and you will be motivated to continue. Be careful and avoid using unhealthy foods as a reward.
|Section 3: Legs & Gluteus|
Side Squat with Front Press
Hold Squat with Heels Up
Lunges with Biceps Curls
Forward Lunges with Rotations
Backward Lunges with Flys
Gluteus: Donkey Kicks
What do you know about legs workout?
|Section 4: Back|
Standing Wide Rows
|Section 5: Biceps|
*Alternated or Alternating Biceps Curls refers to the same exercise.
Curls 3 Ways
What do you know about biceps workout?
|Section 6: Chest|
|Section 7: Triceps|
Press In Pulses
|Section 8: Shoulders|
|Section 9: Balance|
Leg & Bicep Curls
Leg & Arm Lateral Raise
Kickback & Arm Front Raise
|Section 10: ABS|
|Section 11: Closing|
Cool Down: Stretches
Now that you have finished this fitness program it's time to test your progress. Do the same tests you did at the beginning, the one mile walk and push up test, to see how much you have improved.
Ok, before I leave I want to thank you for your participation and remember… take care of your body, and your body will take care of you!
Marcelo Vazquez has been involved in sports and fitness for more than 20 years. Helping others get in shape is his greatest personal satisfaction, and reversing the epidemic of childhood obesity is his ultimate goal.
He is the author of 3 books, the inventor of the first "Flying Disc with Exercises", and recently became an “American Ninja Warrior" contestant on NBC (season 7).
Marcelo is a fitness contributor for Univision 34 Atlanta, and he has appeared on CNN, Georgia Public Broadcasting, and Azteca America Atlanta TV. He also played the role as "Sergeant Bill", a Boot Camp Instructor, on the USA show "Necessary Roughness" (season 3, episode 3).
Marcelo Vazquez ha estado en el campo de los deportes y el fitness por más de 20 años. Ayudar a otros a mantenerse en forma es su más grande satisfacción, y minimizar la epidemia de la obesidad infantil es su desafío. Marcelo es contribuidor de fitness para Univisión 34 Atlanta, y ha tenido apariciones en CNN en Español, Georgia Public Broadcasting, y Azteca América Atlanta TV.