What's up dudes and what is up beautiful ladies out there. Bryan here, and in this video we are
gonna go through an absolute beginners resistance training routine using dumbbells. We're gonna go
through 11 different exercises that will hit all of the major muscle groups in your body. Make
sure you properly warm up before beginning the exercises, slowly elevating your heart rate and
blood pressure, in order to increase circulation throughout your body. With that being said, let's
roll. Do three sets for each of these exercises and each set should consist of eight to ten
repetitions, start off using lighter weights until your targeted muscles get stronger and you get
more comfortable with the movements. We're going to start with lateral or side raises. For this
exercise, raise the dumbbells out and up away from your body to a height that is comfortable for you,
then lower the weights back down in a slow and controlled motion, keeping the rest of your body
silent. The main muscles worked in this exercise are the delts or shoulder muscles. Next up is
squats. For squats, hold a dumbbell with both hands close to your torso, and lower yourself to a depth
that is comfortable for you, then raise yourself up to the standing position, keeping your heels in the
ground for the entire movement. This exercise will work your quads or muscles in the front of your
thighs and your glutes. Rows is the next exercise, and as you can see this exercise can be done with
a bench as support, or in a standing position and holding on to something for support. The key to
this exercise is keeping your back straight and not twisting your torso, as your arms should be
the only body part that moves. Do this exercise on both sides of your body and this targets your
lat muscles in the middle of your back. Next up is curls, focus on doing this exercise in a slow
and controlled motion, twisting your hands so your palms face your shoulders at the top of
the movement. In this exercise the only body part that moves is your forearms, as the rest of your
body remains still. This exercise targets your bicep muscles in the front part of your upper
arms. Chest press is the next exercise, and this exercise can be done on a bench or lying on the
ground. Simply push the waits out away from your body above your chest, then lower them down to a
depth that is comfortable for you, keeping your elbows below your shoulders. This exercise will
work your pecs or your chest muscles. The next exercise is abdominal crunches. For this exercise,
push your shoulders upwards, driving the dumbbell up above you, then lower yourself down, doing this
exercise in a slow and controlled motion. You should feel your core muscles engage during the
movement, and this exercise targets your abdominal muscles. Next up is shrugs. For shrugs, all you need
to do is shrug your shoulders up and down while you hold dumbbells in your hands. Again, slow and
controlled movement, only allowing your shoulders to move for this exercise. The main muscles worked
are your traps, or the muscles in the upper part of your back. Lying triceps extensions is the
next exercise, and this exercise can be done on a bench or lying on the ground. The key to this
exercise is to only move your forearms, keeping your upper arms and shoulders still while you
raise and lower the dumbbells. This exercise will target your triceps, located in the back of your
upper arms. The next exercise is calf raises. From a flat-footed position, raise up on your toes while
holding dumbbells at your sides, and then return to the flat footed position. Keep your knees straight
during this movement. This exercise will work your calves, or the muscles in the back of your lower
legs, and it will also test your ability to balance yourself. Next up is deadlifts. For this exercise,
focus on keeping a straight or slightly bent knee throughout the movement, slow and controlled motion
as you bend down at the hips, and as you raise upwards. This exercise will target your hamstrings
in the back of your upper thighs, your glutes, and the erector muscles in your lower back. The next
exercise is side weighted crunches, and these are similar to the regular crunches you did earlier,
the only difference is that you're going to open up your hips slightly and stack your feet on top
of one another. Again, push your shoulders upwards, driving the dumbbell up above you, then lower your
shoulders back down. Do this exercise on both sides of your body, as will work your oblique muscles
on the sides of your torso. Once you have finished this routine you should take some time to properly
allow your body to cool down, lowering your heart rate and blood pressure slowly, to their normal
resting rates. This complete exercise routine is listed in the description box below, you can also
leave any comments or questions down below, and if for some reason I have completely and utterly
wasted some of your precious time, I sincerely apologize. You can enact some immediate punishment
upon me by pounding that thumbs down, it's all good folks, it's always good. Till next time, I am outta here.