Overview
This workout incorporates dumbbells to create a full-body circuit that builds strength and endurance. Suitable for both beginners and intermediates, it combines functional strength movements with cardiovascular intensity.
The session includes:
Get ready for a total-body workout that challenges your strength, stability, and endurance using dumbbells. This session is tailored for all levels, with movements designed to improve functional fitness while torching calories. Whether you’re a beginner or an intermediate athlete, you’ll leave this workout feeling stronger and more confident. Let’s dive in and crush it!
Safety is critical when using dumbbells. Warm up properly to avoid straining cold muscles, and start with lighter weights to ensure proper form. Engage your core to protect your lower back and avoid swinging the dumbbells during exercises. For beginners, prioritize controlled movements over speed, while intermediates should manage their intensity to prevent overexertion. Keep a firm grip on the dumbbells, and ensure your workout area is clear of hazards to avoid accidental trips or drops. Finally, listen to your body—stop immediately if you feel pain or discomfort beyond normal exertion.
Perform each movement for 45 seconds with 15 seconds of transition.
Beginner Workout (20-Minute Circuit)
Format: 30 seconds of work, 30 seconds of rest. 4 exercises per round. Repeat for 4 rounds.
Intermediate Workout (20-Minute Circuit)
Format: 40 seconds of work, 20 seconds of rest. 4 exercises per round. Repeat for 4 rounds.
Hold each stretch for 30-45 seconds.
Review of the Workout
Please Note: The information provided in this article are the opinions and professional experience of the author and not all activities are recommended for the beginner or participants with underlying health conditions. Before following any advice or starting any fitness, health and wellbeing journey please consult with an Allied Health Professional and / or General Practitioner.
Disclaimer: Where Certificate III in Fitness, Cert III/Cert 3, or Fitness Coach is mentioned, it refers to SIS30321 Certificate III in Fitness. Where Certificate IV in Fitness, Cert IV/Cert 4, or Personal Trainer is mentioned, it refers to SIS40221 Certificate IV in Fitness. Where Master Trainer Program™ is mentioned, it refers to Fitness Essentials and SIS40221 Certificate IV in Fitness. Where Master Trainer Plus+ Program™ is mentioned, it refers to SIS30321 Certificate III in Fitness and SIS40221 Certificate IV in Fitness. Where Certificate IV in Massage or Cert IV/Cert 4 is mentioned, it refers to HLT42021 Certificate IV in Massage Therapy. Where Diploma of Remedial Massage is mentioned, it refers to HLT52021 Diploma of Remedial Massage.
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