3-Day Dumbbell Workout Routine for Beginners
*How To Use: Click to expand your workout day and mark each section as complete by selecting the exercises and routines. Once all sections are done, watch for a congratulatory message to celebrate your progress!
Day 1: Full Body Introduction
Warm-Up (5 minutes)
Instructions: Complete the following warm-up exercises to prepare your muscles and joints for the workout.
Sample Warm-Up:
Neck rolls, shoulder shrugs, arm circles, hip circles, leg swings.
Cardio (10 minutes)
Instructions: Perform light jogging or treadmill walking at a comfortable pace to raise your heart rate.
Treadmill Walking or Light Jogging: Set the treadmill to a comfortable pace. Focus on maintaining good posture.
Dumbbell Workout
Instructions: Complete each dumbbell exercise with proper form. Rest 30-60 seconds between sets.
Hold one dumbbell close to your chest, feet shoulder-width apart, lower into a squat, then rise back up.
Lie on a bench or mat, hold dumbbells at chest level, press upward until arms are extended, then lower back down.
Bend at the hips with a straight back, hold dumbbells hanging down, pull them up towards your ribs, squeezing shoulder blades together.
Stand or sit with dumbbells at shoulder height, press them overhead until arms are fully extended.
Hold dumbbells at your sides, step forward with one leg, lower your body until both knees are bent at 90 degrees, push back to starting position.
Stand with dumbbells at your sides, palms facing forward, curl weights up to shoulder level, then lower back down.
Hold one dumbbell overhead with both hands, lower it behind your head by bending elbows, then lift it back up.
Cool-Down (5 minutes)
Instructions: Perform the following stretches to help your muscles recover and increase flexibility.
Sample Cool-Down:
Quadriceps stretch, hamstring stretch, chest and arm stretches.
Congratulations!
Great job completing your Day 1 workout! Keep pushing forward and stay motivated!
Day 2: Lower Body and Core
Warm-Up (5 minutes)
Instructions: Complete the following warm-up exercises to prepare your muscles and joints for the workout.
Sample Warm-Up:
Ankle rolls, knee hugs, hip openers.
Cardio (10 minutes)
Instructions: Use the stationary bike at a light resistance level and maintain a steady, comfortable pace.
Stationary Bike: Set resistance to a light level and maintain a steady, comfortable pace.
Dumbbell Workout
Instructions: Complete each dumbbell exercise with proper form. Rest 30-60 seconds between sets.
Stand with feet hip-width apart, hold dumbbells in front, hinge at the hips to lower dumbbells towards the ankles, keeping back straight, then return to standing.
Step onto a bench or step with one foot, bringing the other foot up, then step back down.
Step out to the side, bending the leading knee while keeping the other leg straight, push back to starting position.
Lie on your back with knees bent, place a dumbbell on your hips, lift hips upward by squeezing glutes, then lower.
Stand holding dumbbells, raise your heels off the ground, then slowly lower them back down.
Sit on the floor with knees bent, lean back slightly, hold one dumbbell with both hands, twist torso side to side.
Hold a plank position on your forearms and toes, keeping your body in a straight line.
Cool-Down (5 minutes)
Instructions: Perform the following stretches to help your muscles recover and increase flexibility.
Sample Cool-Down:
Lower back stretch, glute stretch, hip flexor stretch.
Congratulations!
Great job completing your Day 2 workout! Your dedication is inspiringākeep it up!
Day 3: Upper Body and Core
Warm-Up (5 minutes)
Instructions: Complete the following warm-up exercises to prepare your muscles and joints for the workout.
Sample Warm-Up:
Arm circles, wrist rotations, side stretches.
Cardio (10 minutes)
Instructions: Use the elliptical trainer at a comfortable resistance and engage both arms and legs.
Elliptical Trainer: Set to a comfortable resistance. Use both arm and leg movements to warm up the whole body.
Dumbbell Workout
Instructions: Complete each dumbbell exercise with proper form. Rest 30-60 seconds between sets.
Lie on a bench or mat, hold dumbbells above chest with palms facing each other, lower arms out to sides in a wide arc, then bring them back up.
Bend forward at the hips, let arms hang down, lift dumbbells out to the sides, squeezing shoulder blades together.
Stand with dumbbells at sides, lift arms out to the sides to shoulder height, then lower.
Hold dumbbells in front of thighs, lift one arm forward to shoulder height, then lower and alternate arms.
Stand with dumbbells at sides, palms facing inwards, curl weights up, then lower.
Bend forward at the hips, elbow bent at 90 degrees, extend arm back to straighten, then return.
Sit on a bench holding a dumbbell to one side, lean sideways lowering the dumbbell towards the floor, then return.
Cool-Down (5 minutes)
Instructions: Perform the following stretches to help your muscles recover and increase flexibility.
Sample Cool-Down:
Tricep stretch, shoulder stretch, neck stretch.
Congratulations!
Great job completing your Day 3 workout! Your hard work is paying offākeep pushing forward!
3-Day Dumbbell Workout Routine for Beginners
Overview:
- Schedule: 3 days per week (e.g., Monday, Wednesday, Friday)
- Focus: General fitness and toning
- Equipment Needed: Dumbbells, various cardio machines, exercise mat
Estimated Total Time per Workout: 45-60 Minutes
- The actual time will depend on the individualās pace, rest periods, and how quickly they transition between exercises.
- For beginners, itās good to take extra rest when needed, which might extend the session closer to the 60-minute mark, while more experienced participants might complete it in 45 minutes