Strength · 20 min

Dumbbell Basics

Your first session with dumbbells: squat, hinge, press, row, carry and core.

• 20 minutes
• New to it
• Dumbbell, Mat

Customise copies this workout to the Bench, where every move and number is yours to change.

You take the patterns from the Foundations sessions and hold a light pair of dumbbells for them. Two rounds of six moves, with plenty of rest, is enough to learn how a load changes each one. Choose a weight you could lift five more times at the end of each set; you will go heavier later.

Kit

Dumbbell, Mat

Music

The tempo follows each block.

Tempo shape

Z2 Warm · 90 to 115 bpmZ4 Work · 125 to 140 bpmZ1 Recover · 60 to 90 bpm

Blocks

1. Warm up

   Z2 Warm
   • March in Place45 s
   • Arm Circles30 s
   • Hip Hinge Drill10 reps
   • Bodyweight Squat8 reps

2. Full body2 rounds

   Z4 Work
   • Dumbbell Sumo Squat8 to 12 reps · One dumbbell held by the end
   • Dumbbell Romanian Deadlift8 to 12 reps · Light, learn the hinge with a load
   • Dumbbell Floor Press8 to 12 reps
   • Single Arm Dumbbell Row8 to 12 reps each side · Free hand on a chair seat
   • Farmer Carry30 s · Tall and slow
   • Dead Bug8 to 10 reps · Slow, lower back stays down

3. Cool down

   Z1 Recover
   • Standing Hamstring Stretch30 s each side
   • Wall Chest Opener30 s each side
   • Child's Pose40 s

General exercise guidance, not medical advice. If you have a heart condition, chest pain, dizziness or a joint problem, are pregnant, or a doctor has limited your activity, check with them first. Stop if anything feels wrong.