20 Min Beginner Strength Training for Beginners Workout – Weight Lifting Dumbbell Workouts Women Men


hey everybody it’s your personal trainer
coach Kozak and I’m Claudia and this is 20 Min Beginner Strength Training for Beginners Workout Weight Lifting Dumbbell Workouts Women Men
this workout is going to require that you have a pair of dumbbells and the
weight that you use is going to be totally dependent on your fitness level
just remember it’s always better to start light and work your way up for a
few of the modifications you may want to use a step or a bench but it’s not
required all right let’s get started with a quick light little warm-up here
I’m going to do a lateral Juke Claudia’s going to do a side to side step you
decide which variation is right for you throughout the course of today’s workout
we’re going to be giving modifications and it’s really going to be up to you to
choose which one is best I’m going to replace the center foot with a little
plyometric jump movement side to side keeping my weight in my hips where
Claudia is doing a little slowed down version with very similar footwork in
the side to side step definitely more low-impact definitely more long very
good point either way try to stay light employing
this warm-up is just to get your heart rate up and warm up your muscles it’s
not to get any real work in so keep it light let’s do this for five four three
two one zero all right we’re going to need to find a
wall for the next one we’re going to do a wall pushup so on this one I want you
to put your hands so they’re in line with your chest not your face going step
back the further back you step the harder this is going to be you decide
how far it is with your feet placement bending at your elbows until you reach a
90 degree angle and then press your body straight back up again the closer your
feet are easier it is further away the harder it is and again this is the warm
up so we don’t want you to go too crazy on these wall pushup that’s it just take
it easy making sure to breathe through this one four five four three two one
all right nice okay one more move for a little warm-up here we’re into a wall
thick so I’m going to get down and do a complete squat where my thighs are
parallel to the ground clutter is going to do a quarter
wall sit so she’s only going to go according you decide which one of these
variations is for you put an Oliver weight back into the wall maintaining at
isometric hold we’re not doing this very long again is just a warm-up feeling
those legs working that blood is pumping go ahead and do this one four five four
three two one and zero get yourself back up shake those legs out alright
everything’s feeling good a nice and warming ready to go I’m ready to go yep
we’re going to start off with some push-ups the Claudie is going to do a
push-up from the ground on their knees where I’m going to do an incline push-up
so at the beginning when we talked about hey if you use a chair or a bench we do
have some modifications for you so I’m going to do an incline push-up and an
incline push-up allows you to vary your height the lower the object you’re using
the harder it is the higher like a counter the easier it is okay so keeping
your back straight go and bend those elbows doing 90 and return your body
back up you don’t have a bench that version from the knees works well too
just if you’re doing an e-version make sure that you keep those hips down you
want your butt way up in the air making sure to breathe draw us breathing in as
you lower and breathe out as you press yourself back up working at a pace that
you feel comfortable with not counting reps just kidding as many reps in as you
can and this a lot of time period keep it up sit this one four five four three
two one zero okay go ahead and if you’re using a bench you can set that to the
side we need some dumbbells to the next one we have both of our hand weights
here ready to go we’re going to do either a sumo deadlift plus high pole or
just a sumo deadlift you decide which one is right for you feet or wide toes
to point out a little bit now we’re going to break at the hips let those
dumbbells fall in between your legs head chest up till your thighs reach parallel
to the ground as you come up these are going to pull with the elbows or just
stand up so my variations a little harder
adds a little upper body work into the mix maybe you start with that sumo
deadlift and after you feel comfortable you can add the high pool again just
make this thing your own making sure to breathe throughout keep your feet flat
on the ground shouldn’t be falling back on your heels or coming up on your toes
get those feet flat and ideally we’re getting our hips back into the breeze
parallel to the ground but you might not be able to get quite that far down today
and that’s okay just try your best come back do it again increase your mobility
every time excellent work let’s hit this one four
five four three two one zero nice okay we’re going to need one dumbbell for the
next one not two we’re going to do a high plank row body’s going to do it
from her knees I’m going to do it again from this bench so I’m setting up in
that position that we were just in core is tight that was one arm I’m going to
pull back on that elbow you can see Claudia and I really performing the same
move find a little more challenging but they’re both definitely great moves pull
back on that elbow working your back as well as your core and that arm and hand
that’s on the ground supporting yourself we should have a little bend in that arm
you don’t want that lockout if the weight is too much for you even on the
knees go ahead and drop it and just go into a row yep if you don’t find exactly
the same move without the weight making this workout your own you see that theme
here running through let’s switch sides and three two one zero
opposite side now and you might start to feel this one not just in your upper
back but your lower back as well and that’s by design shouldn’t just be
working your abs we up also need a strong lower back that’s good
perfectly normal try best keep those shoulders square parallel to the ground
pull back on that elbow anytime we do any row like this
I just want you to picture like this a string attached to your elbow and you’re
pulling back on that string so pulling back from the elbow and not from your
hand keep this one up four five four three
two one good alright we need that second
dumbbell for the next one we’re doing a dumbbell curl Plus Arnold press so I
didn’t give it the name by the way apparently Arnold did alright the palms
are up on the curl so it’s a four-part movement one curl – we’re going to press
overhead and twist our hands do it forward that’s two I’m going to reverse
at three and four down so I take a couple to get used to it palms up one
two three and four one two three and four nice and controlled pace on this
one’s the strength workout not a cardio workout right so taking your time and if
it’s too easy up until this point recommend you up the weight yeah maybe
just not using heavy enough weight because if you lose it happen enough
weight you will feel it I promise you that I’m going to start to feel he’s
here in a second get those shoulders back core stays tight this one’s great
for your biceps shoulders chest triceps and even your core just to stabilize
your body while standing here today’s workouts very efficient we’re getting a
lot done in that short period of time let’s go ahead and do this one four five
four three two one and zero a nice okay so it’s Klaudia we’re going to a very
similar movement on this next one the only difference is our range of motion
feet are shoulder-width apart two dumbbells a little bend our knees I’m
doing stiff like dad let me go all the way down pushing my hips back behind me
Claudia is just going to bring the weight it’s all about near mich in level
and then she’s going to stand back up we’re both keeping our back
straight and using our hips as a hinge so I’m pressing my butt back behind me
look I’m trying to touch my bucks with a wall behind me just pressing it back and
as you stand up squeeze those glutes up at the top being sure to breathe keeping
your back straight throughout excellent they’re that big stretch along your
backside just keep it keeping and maintaining a slight bend in your knee
great one for your hamstrings glutes lower back all getting hit on this one
again you’re going to feel that lower back work we’re working it that’s how
you prevent injuries we strengthen it let’s do this one four five four three
two one zero nine okay we can set these to the side for the next one no
dumbbells needed we’re going to go to the ground in a prone position let’s lie
down flat with your arms out in front of you now Claudia’s going to keep her feet
on the ground but I’m going to bring my feet up and now we’re both going to swim
with our arms I’m going to press forward and then I’m going to grab my thumbs
down pointing at the ground swimming arms in my side and then i’ma press full
so it’s this big swim motion it’s called an arm hauler you decide if you want to
perform it with your feet and legs on the ground or up it’s a little more of a
challenge either way you’re going to feel it all down your posterior chain
breathe nice and controlled on this one one movement into the next excellent get
a different angle here keep it up and hit this one for ten more seconds and five four three two one all right
we’re staying to the ground but we do need your dumbbells for the next one
we’re going to do a chest press from the ground dumbbell floor press so we’re
going to lie it on our back their feet up one grab those dumbbells get into a
chest press position now from here I’m going to press off my heels and squeeze
my glutes and hold this isometric position where Claudia is just going to
press from right where she is at we’re going to get a full range of motion
pressing all the way up and then lowering the dumbbells being sure not to
bounce your upper arms off the ground but instead get a nice controlled
movement keep those dumbbells in line with your chest full range of motion all
the way up all the way down if you’re doing the ice so hip up like I’m doing
make sure to squeeze those glutes don’t hyperextend your back or arch your back
when it’s right right try to keep your back nice and straight
excellent keep squeezing those glutes if you’re doing this isoh version just
breathe in on the way down and breathe out on the way up
one wrapping in the next let’s do this one four five four three two one and
zero okay time to work your legs we’re just hand up I’m going to do a
reverse lunge Claudia is going to do a split squat so starting I’m gonna start
with my feet shoulders apart Claudia’s going to start in a split stance
she’s going to go ahead and maintain that stance throughout we’re both how
I’m gonna step back then we’re both going to drop our knees because they
reach a 90 degree angle come back up only difference is I’m
going to come and step back up where Claudia is just going to stand back up
and for this point if you’re in a split lip squat position just make sure that
you have a little bit of a wider base just to help you maintain balance so if
your feet are too narrow you’re gonna have a real hard time balancing
and you may not even need weight on this one it’s a little more of a challenge
and moving even them easier modification so quickly to drop the weight out the
weight if you need to if it’s too easy you got up it that simple make this work
out your own adjust it to your needs that’s the best thing about strength is
that the modifications really or just have to do with the weight that you’re
using yep let’s just gotta up the weight if it’s too easy good keep it up switch
size in 5 4 3 2 1 excellent and this one’s really working your total lower
body your hamstrings glutes quads they’re all getting hit on this one and
it does qualify as a unilateral exercise you’re forcing that front leg to do the
majority of the work on this one great for evening out any imbalances you may
have and it’s that time to work out with legs start start burning and it starts
kicking in and you just want to hit that pause button but don’t do it you’re not
alone here we’re here with you working with you Frank our legs are burning just
like yours are we’re going to get through this together just keep working
you got it breathe throughout whatever you do don’t
quit don’t give up you got this 4 5 4 3 2 1 0 shake those legs – we’re going
into an upper body move next you need both dumbbells going to do a dumbbell
reverse fly so we’re going to bend over at a 45 degree angle
big old bend your elbows like you’re wrapping your arms around a tree now I
want you to pull back and squeeze the middle of your back this is a tough move
so make sure that you use it an appropriate weight yet which means you
might need to lower your weight squeeze the middle your back and keep those
elbows bent throughout the move scrambling for your upper back and
rhomboids keep going to work your glutes and lower back just hold and maintain
this position nice and controlled on the way up and the way down not using
momentum and not allowing the dumbbells just flap or fly on the way down
actually keep it up let’s hit this one four five four three two one zero
okay set those dumbbells to the side going to get some ads next let’s go to
the ground two different variations for you lying down on our backs either way
Claudia is going to have her hands under her butt and she’s going to do a lying
me raise I’m going to do that same knee raise but only I’m going to crunch up
every time I want to bring those arms up overhead and I’m coming up crunching and
meeting in the middle and you notice I’m not dropping my feet in between crunches
just for a little extra resistance but if you need to just quickly drop your
feet and come back up into the next be raised that’s also okay maybe next time
you come back you can try a harder variation just keep coming back in a
little bit better every time that’s the name of the game you’re putting in that
work today so those results that you’re going to see tomorrow that’s right oh it
works it’s not going to come free it’s not going to come just by wishing for it
it’s definitely not going to come overnight
no that’s also true I got to be realistic got to be in it for the long
haul but you can do it day in day out you got it you’re strong you’re a
fighter let’s do it not like left on this one let’s hit this the last ten
seconds that’s it you’re almost there and five four three two one zero excellent work ah Claudia thought that
one today maybe let’s get to our kettlebell workout yesterday we’re still
sore nice okay leave me hanging you’re going to work out there we’re going to
cool down pretty quickly here in to allow our heart rate to come down slowly
let’s go ahead and start with an internal shoulder rotation one place
your hand either behind your back like I am or a little easier version on your
hip and I want you to go ahead and reach over and pull that elbow and gently Jen
I stretch that elbow forward and through that stretching your shoulder and
breathe now in this one it doesn’t take much if you find this one too hard you
can go put your hand in front court as well you decide which variation is right
for you it’s going to hold to it shoulder
stretch four three two one all right shake it out put that opposite side next
same exact move pull it and pull forward great line is just go ahead and loosen
up those shoulders especially after a challenging workout like the one we just
got done with breathe so yourself coming down from that workout you should be
proud of yourself and what you achieved so we’re easy everybody be fit and
everybody be doing it but they’re not let’s do it four three two wah check it
out next we’re going to do an upright external rotation so let’s go ahead and
bring those both those elbows to 90 degree angles we’re going to stretch
back bring those hands back elbows forward maintain that 90 degree angle
and you might not be able to bring your hands back ways far as Claudia I are
today that’s okay if all these stretches only try to take it to about 85% of what
you’re capable of don’t stretch it to the point where it
hurts that’s where it feels good you feel a nice stretch hands back through
those shoulders loosening up let’s do this 1 4 5 4 3 2 1 I know it sounds good
shake it out alright we’re going to hit the ground for the next one can go ahead
and loosen up our posterior chain a little bit in our legs couldn’t kick
those legs out straight in front of you just an old-school seated toe touch yep
I’ll go ahead and reach reach forward if you’re only here that’s okay you can get
all the way to your toes that’s great but bring your head down as well
I’ll help us get a nice back stretch at the same time trying your best to keep
your legs straight and again if that looks like this today
no problem great everybody has to start somewhere every winner was once a
beginner and I’ll tell you what nobody starts at the top
feel that stretch long until your backside breathe let’s hold this one for
5 4 3 2 1 good setup we’re staying down on the ground for the
next we’re going to do a 90 90 stretch so we get both knees at a 90 degree
angle this one’s great to stretch out your hips and again this one is much
harder than it looks try your best to keep good upright
posture 90 degree here 90 degree here sit up and you’ll feel stretch and both
hips if you can’t quite make this happen you can lean back on your hand take a
little bit of the pressure off which is what I might do
I’ll do that version I know sometimes Claudia’s hips cramp on this one and
they do and I don’t want to cramp on a and that’s okay we’re all different we
all have our own strength and our own weaknesses and it’s okay to accept that
and know that we’re getting better at mm-hmm all right and three two one let’s
switch sides opposite side now so just go ahead and flip it or mirror it and
again trying your best keep it good posture is ideal and if this one is just
way too easy for you now you can go ahead and do a pigeon so from there you
can pull this foot in a little bit more and pick that back leg and you can put
that back leg back so a little more of an advanced move but just in case
anybody out there is like hey this is too easy there’s a little more of a
stretch for you we’re going to hold this one for five four three two one and zero
all right cool workout complete cross that off your to-do list for today check
it if you like this workout and you’ve been working out with us for a while
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working out with us today been our privilege I’m coach Kozak and I’m
Claudia and we will see you at your next workout

56 Replies to “20 Min Beginner Strength Training for Beginners Workout – Weight Lifting Dumbbell Workouts Women Men”

  1. πŸ™ Please help us spread the word by telling your friends and family about us!
    πŸ‘ Don't forget to hit the LIKE button and SUBSCRIBE
    πŸ—“ Start a Free Fitness Calendar: πŸ’ͺ Foundation (beginner) – https://goo.gl/Ay3m3t πŸ’ͺ Motive: (intermediate thru advanced) – https://goo.gl/qH3aSF

  2. I workout with you guys every morning 😁 . Thank you I am definitely starting to see results from it. lost 45lbs in 3 and a half months . see ya tomorrow πŸ‘πŸ»

  3. I sing your praises whenever I can. My husband and I get up at 4 a.m. 5 days a week to work out with you two!! We have both lost about 15 pounds. The workouts are butt kickers but we love them! Thanks so much.

  4. A really beautiful effort , I really would like to see videos about what meals required for every fitness level .

  5. Awesome workout! I saved the cooldown and went further with the 20 minutes home bicep workout. Im having a neck and shoulder injury for a few weeks now and the cooldown with the shoulder stretches are new to me and gave an amazingly relief! California TLC, thanxxx

  6. How much kg dumbell you use?
    i want to ask that because i use 10 kg
    And thanks for this beautiful workout…….:D

  7. i started your video workouts a few weeks ago and look forward to doing them every morning. thanks for all the positive motivation.

  8. "Every winner was once a beginner!" Yes!!! Thank you for the mods. I love that I learn something new with you guys every time!! See you tomorrow! πŸ€—

  9. I'm an intermediate/advanced exerciser and follow your Motive program. We've been passing around a nasty little virus in our family and I was feeling weak today. So I tried this beginner strength program rather than the 35 minute routine scheduled today. Really enjoyed a basic workout for a change (usually they bore me to tears, LOL) and feeling a bit better! Thanks HASfit!

  10. This was day two with you both! A HIIT and strength video each day and I got my boyfriend to join me today! I love these videos!

  11. hey guys! I have been following the beginner workout plan for 25 days and I wanted to know when I can switch to other programmes (30 day Abs challenge OR 30 day challenge to get in shape)?

  12. So this is amazing. Loved the workout. I am looking forward to losing few kilos for sure. So do we try out various workouts everyday or just follow one before moving on to the next level. Would really appreciate a revert. Thanks a lot.

  13. I have recently started working out at a gym without a personal trainer have cervical, knee pain(due to weight) and back pain. However, I plan to strengthen the same. It will be great if you can guide me on how do I plan my workout so I can lose weight and strengthen my weak areas. I hope I can do these exercises you have shared here. It really looks interesting and really appreciate both of you for sharing the exercises. Tx

  14. Thank you so much! all these videos are getting me so motivated! you ARE AWESOME – i've never seen something like this on youtube!

  15. Coming back to this routine after increasing my weights felt like starting all over again! Thank you both for making these incredible videos that are so accessible for everyone regardless of fitness level. πŸ™‚

  16. I can do most of this but not the floor 'swimming' or the split squat, whenever I go to bend my legs frontwards to do the split squat my weight feels to heavy to lift back up and my knees hurt, I tried doing smaller ones not all the way down but they felt really difficult to push through, do I have to keep just plodding on until eventually I am better at them or is there a way to improve them? Thanks in advance

  17. I don't think working out has ever made me quite so happy as working out with the two of you. It's like a workout accompanied by an inspirational talk accompanied by a master class in growth mentality. A million thanks!

  18. Thank you guys for these super efficient workouts. I have no time for gym currently and your efforts are much appreciated. I am trying to do these everyday. Hopefully i get to your fitness levels somedays. Cheers.

  19. thank you a lot! My energy levels have been a little on the low side this week and the longer workouts did not seem like a good idea. This was definitely better than sitting around and thinking about how tired I was and I'm feeling a lot better now πŸ˜€

  20. When I work on arms with weights, my neck starts hurting. Should I stop lifting weights? What will I do my neck really hurts ?

  21. We love the variety of workout options for various fitness levels. We like to incorporate this variety as well. Nice job

  22. I usually hate working out alone but you both are so encouraging and you explain how to achieve each move so well! Love it!

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