- What's up, guys?
I have the perfect workout for you today.
Catered for beginners, but scalable for all fitness levels
that you can do right from home
and will build all the muscles in your body.
It's a full body workout.
Usually, the only equipment you can find
around your house is a pair of dumbbells,
which is why I'm gonna show you a complete full body workout
using just a pair of dumbbells that anyone can do,
even a complete beginner
as the exercises we'll be doing are very effective,
but also don't require that much workout experience.
And, of course, to increase the difficulty
to continue getting stronger
and build more muscle with this workout routine,
all you have to do is increase the intensity
of how you do each exercise
and increase the weight of the dumbbells you're using.
So if you're a complete beginner,
starting off with five pound dumbbells is perfectly fine.
The more you do this routine, the stronger you're gonna get.
And eventually, you're gonna be able to go for more rounds
and even do it with heavier dumbbells,
building more strength and muscle
as you continue doing this routine.
So if you're ready to get started,
all you're gonna need are a pair of dumbbells.
If you don't have that,
just find something to lift around your house.
And, of course, like always, to get this workout
on your phone and to properly follow along
and schedule it at any moment,
all you have to do is download the Heria Pro app
in the App Store, Google Play Store
or just hit the link down in the video description below.
Now, before we use our dumbbells,
we're gonna start this workout off with 15 pushups,
emphasizing on our chest, triceps and our core.
If you have trouble doing pushups,
you can always do them on an elevated surface.
Or if you can't do 15, do as many as you can on the ground
and then do the rest on an elevated surface.
Let's get down, give it some good quality,
all the way down, all the way back up.
Two, three, squeeze your core.
Don't rush them.
(soft upbeat music)
Five more.
Four,
three,
two,
and one.
Great warmup.
Now, we're gonna move into our legs, core
and a bit of our shoulders as well
with goblet squats for 25 reps.
A real quick catch your breath, if you need to.
I'm gonna pick up my dumbbell
and we're gonna get into position.
You wanna hold it just like this.
Feet a little bit wider than shoulder width apart.
Go all the way down and all the way back up.
Just like that.
Squeeze your core.
(soft upbeat music)
Don't rush it.
(soft upbeat music)
That's 15 right here, 10 more.
If you don't lock out, you'll keep the tension.
Three,
two,
and one.
All right, you should definitely be feeling that
in your legs and your core and your shoulders.
Now, we're gonna shred up our abs,
laying down on the ground, doing chair sit-ups for 30 reps.
So let's get down, pick up your dumbbell
and act like you're sitting in a chair
with your feet just like this.
This is gonna engage more of your abdominals
and your lower abdominals as well.
And with our upper abdominals, we're gonna come up,
try to touch the sky with our dumbbells.
That's two reps, go for 30.
(soft upbeat music)
That's 10.
(soft upbeat music)
That's 20, we have 10 more left.
I have more.
Three,
two, really push it, and one.
All right, woo.
Stretch out those abs real quick.
All right, we're gonna get into another full body killer,
building our lower and upper body from our legs,
core, arms, chest, shoulders.
This is an excellent move
and great for beginners to start doing now.
So we're gonna get into thrusters for 15 reps.
Pick up our dumbbells.
We're gonna squat down, and when we come up,
we're gonna bring up our dumbbells with a shoulder press.
(soft upbeat music)
Squeeze your core.
(soft upbeat music)
Four,
three.
Let's go.
Two, last one.
All right, my shoulders and core, my whole body is burning
after that one, especially from all the previous exercises.
And now, we're officially halfway through.
We just have four more exercises to go.
Now, coming up next, we're gonna be emphasizing, again,
on our legs, core and shoulders
with goblet curtsy lunges, 12 on each leg.
So let me show you what that looks like.
We're gonna hold the dumbbell in a goblet.
From the stance, we're gonna go behind one leg,
go down and come back.
We're gonna start with one leg first, 12 times.
For more advanced, you can stay right there, just like that.
(soft upbeat music)
Last one.
All right, switch legs and we can come back
or we can stay right there.
(soft upbeat music)
Two more,
and last one.
10, woo.
All right, should definitely feel your legs
and your body pumped right now,
especially for how fast we're moving, the rep range
and the selection of exercises.
Remember, to get stronger and build more muscle,
you either have to do one of the three things,
decrease the rest time, increase the repetitions,
or increase the weight.
So with that said, let's move on to the next exercise.
We're going for rear delt fly,
which is really gonna emphasize on our rear delts,
as well as our lats, back, traps,
and even a bit of your gluts and hamstring.
So let's go ahead and pick up our dumbbells.
We're gonna go for 15 reps,
and then we just have two more exercises after this.
So we're gonna bend over, back straight, open up.
(soft upbeat music)
At least squeeze.
(soft upbeat music)
Two more,
last one.
Woo, definitely feeling that by now.
Let's put these down for a second.
We're gonna move on into our biceps,
as well as hitting our core and a bit of our shoulders
with hammer curls.
If you need a moment to catch your breath,
go ahead and do so.
I'm gonna get into position, get these 15 reps.
So feet shoulder width apart, big chest, core tight.
We're gonna lift all the way up,
with your elbows in and back down.
Don't rush it.
You wanna feel the contraction.
Give it a quality contraction every time.
(soft upbeat music)
Five more left.
We go three,
two,
and one.
All right, I definitely feel the pump.
We just have one last exercise to go,
finishing off our triceps.
That's gonna be overhead tricep extensions,
and that's gonna give us a complete full body workout
in just a couple minutes.
So you can tell, I'm already pumped.
So let's finish this off strong.
So we're just gonna need one dumbbell.
I'm gonna do 10 with each arm.
If you can't do it with one arm, you can do it with both.,
just like this.
All right, here we go.
All the way down, all the way up.
(soft upbeat music)
Should definitely feel that, a full range of motion.
Two more, strong squeeze, strong contraction at the end.
Ah, all right, let's switch arms.
(soft upbeat music)
Last one, give it everything you got.
Squeeze, squeeze, squeeze, fully controlled all the way up.
No swing.
All right, there you have it.
I am pumped in just a couple minutes.
So as you can see, very beginner friendly.
Doesn't take a lot of experience
to do any of these exercises.
They're all scalable, but they're very effective.
And even for me, I've been training intensely
for the past 12 years.
This is still a great workout, so congratulations
if you got through this routine with me.
You're on your way to not just looking strong,
but actually being strong and building the dream physique
that you've always wanted.
And remember, the more you do this workout,
the stronger you're gonna get.
Eventually, you're gonna be able to do it for more rounds
and even can be able to do it with heavier dumbbells.
And by that time, you would've already seen
a crazy transformation, but it's only gonna get better
from there if you stay consistent with this workout.
So if you're doing this for one or two complete rounds,
that's really good, especially if you're a beginner.
But eventually, you want to be able to do it
for at least three rounds to benefit the most
out of this routine.
And don't forget, to get this workout on your phone
schedule at any time and follow along,
as well as full access to all my workout programs.
All you need to do is download the Heria Pro app
in the App Store or Google Play Store,
or just hit the link down in the video description below.
Thank you, guys, so much for watching this video.
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I'm posting way more this year, at least once a week.
So let me know if by commenting down below
what you want to see in the next video.
I'll see you guys in just a couple days,
but in the meantime, check out this video.
You're absolutely gonna love it, and I'll see you there.
Mad love, peace out, baby.