Beginner Dumbbell Workout | POPSUGAR Fitness


Eric Leija, senior kettlebell trainer at Onnit who’s also known as primal.swoledier on Instagram, and Jay Maryniak, NASM-CPT, CES, have teamed up to bless the world with their abs and full-body dumbbell workout. You might take one look at these guys and think, “There’s no way I can keep up with them.” Think again! They shared a dumbbell session that’s great for beginners.

Here’s how the workout goes:

  • Deadlift to forward lunge for 1 minute
  • Rest 15 to 30 seconds
  • Double bicep curl to single shoulder press for 1 minute
  • Rest 15 to 30 seconds

Do that whole thing for four to six sets, with minimal rest in between each set. You’ll work your whole body — legs, booty, arms, and shoulders. It’s no wonder these guys look so fit and mobile. They don’t train hard, they train smart.

Of course, these guys are using pretty heavy weights because they’re strong AF. But feel free to use whatever weights feel comfortable for you. Make sure you’re challenging yourself enough so the last two reps are difficult to get through but not too heavy to where your form is compromised. Try out this workout and see how you like it!



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