Beginners should commence their strength training with these three dumbbell exercises suggested by a professional coach for a well-rounded body build, the expert claims.
In a recent development, personal trainer Jennifer Jacobs has launched a 30-minute dumbbell workout program called Team Endure on the Ladder workout app. This workout is designed to be beginner-friendly and safe, focusing on foundational movement patterns that are essential for a well-rounded strength training routine.
One of the three essential moves in this workout is the goblet squat. This exercise teaches proper squat form while keeping weight centred, making it an ideal starting point for beginners. Start with a 5lb dumbbell for the goblet squat, with the aim of working up to a 10lb dumbbell as you get stronger.
Another essential move is the half-kneeling dumbbell row. This exercise starts in a half-kneeling position, with one knee on the floor underneath hips and the other foot in front, knee bent to 90°. For this move, start with a 5lb dumbbell and aim to increase the weight over time. The half-kneeling dumbbell row introduces pulling mechanics and builds strength in the upper back and lats, improving posture.
The third essential move is the floor press. To perform this exercise, start by lying on the back, knees bent, and feet flat on the floor. Hold dumbbells in line with the chest with elbows bent and upper arms on the floor, then extend the arms to lift the dumbbells straight up, and lower with control. This move targets the chest, triceps, and the front of the shoulders. For the floor press, start with two 4lb dumbbells and work up to 10lb weights.
The three-move dumbbell workout is a circuit workout that can be repeated multiple times. Each exercise involves 10-15 reps, making it a quick and effective way to strengthen your body.
Strength training is one way to future-proof your body and improve quality of life. By focusing on foundational movement patterns, the Team Endure workout program provides a solid foundation for building strength and improving overall fitness. So, grab your dumbbells and give it a try!
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