Here's the scoop...

This routine is fast, but it will touch every part of your body. If you've already tried this Beginner Dumbbell Workout, you should give this one a try. For most women, starting with 8-12 pound dumbbells is just about right. Anything less than that, and it won't do anything. Anything more than that, and you could be contorting your body to force the exercise. As you feel more comfortable with the exercises, slowly increase your weight. 

Follow along with the video the first few times, and then you should be able to take it from there. Be sure to take the time to really learn the exercises, developing impeccable technique. Watching yourself in a mirror helps. 

This routine can be combined with another Beginner Workout to add variety throughout your week. 
Always perform a thorough Dynamic Warm-up before beginning, and finish with a Complete Cool Down of foam rolling and stretching when finished.

Treat this whole group of exercises (e.g. 1a-1f) as a circuit. Perform the circuit one time through, rest a little bit, and then return to the first exercise (1a) and repeat the circuit again. The first number listed indicates how many times you need to do the circuit (2 x 10 = twice through the circuit). The second number tells you how many reps of that exercise you need to perform (2 x 10). Take breaks as needed.

​I recommend performing this routine several times, adding another set or a couple more repetitions each time you do it. 

The Exercises


1a  Squat to overhead press
1b  Bent-over rows
1c  Split squats
1d  Elevated "perfect" push-ups
1e  Elevated bridges
1f  ​Jumping jacks

The Numbers


2 x 10                  
2 x 10               
2 x 10/side              
2 x 10                     
2 x 10                     
2 x 20                    

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