In this video we are going to go through a circuit training workout for beginners using dumbbells. When first starting out, for all of these exercises, use lighter weights,
nowhere near your maximum lifting abilities. This workout is going to be done in a circuit style of training to keep your heart rate elevated. So, 3 circuits of 3 exercises
in group 1, 3 circuits of 3 exercises in group 2 and 3 circuits of 3 exercises in group 3, and make sure you warm up prior to exercising. All right, lets roll.
The first exercise in circuit 1 is squats, where from a standing position holding a dumbbell with both hands in front of your torso, you bend at the waist and knees
keeping your feet flat on the ground, lowering your butt to a position that is comfortable for your range of motion, then return to the starting position.
8 to 10 repetitions for this exercise, and this exercise targets your legs. Little to no rest and move to the next exercise which is a dumbbell chest press.
Start from a lying position with your arms flared out. And from this position, push the dumbbells up and away from your torso then back down to the starting position.
You can also do this exercise lying on a bench, 8 to 10 repetitions for this exercise, and this will work your chest, shoulders and triceps. Little to no rest and move to
the next exercise which is rows. Start by bending over at the hips and have a slight bend at the knees with a straight back. Bend over to a position that is comfortable
for your range of motion and hold the dumbbells with palms facing in below your torso. From this position, pull the dumbbells up toward the sides of your torso
and then return back down to the starting position. 8 to 10 repetitions for this exercise, and this exercise targets your back, but will also work your legs.
Take a short 1 to 2 minute break and repeat these 3 exercises, then another short 1 to 2 minute break and repeat the exercises 1 last time. And that completes circuit
number 1. For circuit number 2 we are going to start with side raises. From a standing position, with a slight bend at the knees, raise the dumbbells out and up
away from your body to your sides, to a height that is comfortable for you, then back down to the starting position. 6 to 8 repetitions, and this exercise targets
your shoulders. Little to no rest and move to the next exercise which is deadlifts. For this exercise, stand and have straight or slightly bent knees holding the dumbbells
in front of your upper legs. From this position, bend at the waist, lowering the weights toward the ground to a position that is comfortable for your range of motion,
then return to the starting position. 8 to 12 repetitions, and this exercise will work your back, legs and glutes. Little to no rest and move to the next exercise which is
dumbbell twist rotations. From a standing position with a slight bend at the knees, hold a dumbbell out in front of you with your arms extended. From this position,
rotate your torso to your left, and also rotate the dumbbell so your right hand is above your left hand, then rotate your torso to your right, also rotating the dumbbell
so that your left hand is above your right hand, and continue this rotational movement. 6 to 8 repetitions for this exercise. And this exercise will work your core, legs, glutes
and shoulders. Take a short 1 to 2 minute break and repeat these 3 exercises, then another short 1 to 2 minute break and repeat the exercises 1 last time.
And that completes circuit number 2. For circuit number 3 we are going to start with kickbacks. Start by bending over at the hips to a position that is comfortable for you,
and have a slight bend at the knees with a straight back. Have your upper arms as close as possible to being parallel to the ground, and your lower arms at a 90 degree
angle with your upper arms. From this position, extend at the elbow, pushing the dumbbells upwards behind you, again, to a position that is comfortable for your
range of motion, then lower them down to the starting position. 8 to 10 repetitions, and his exercise targets the triceps in the back of your upper arms.
Little to no rest and move to the next exercise which is side lunges. Start by standing straight, with your hands together in front of your chest. From this position
step to your left to a position that is comfortable for your range of motion and squat down bending at your left knee, keeping your right knee straight,
again to a position that is comfortable for you, keeping your feet flat on the ground, then back up and return to the starting position. Once you have finished with your left
leg do the same movement for your right leg. 4 to 6 repetitions per leg, and this exercise will work your legs, and requires a significant amount of balance
and coordination. Little to no rest and move to the next exercise which is arm curls. From a standing position with a slight bend at the knees, hold dumbbells with your
palms facing out. From this position, bring the weights up toward your shoulders bending at the elbows and then back down to the starting position.
8 to 10 repetitions, and this exercise targets the biceps in the front of your upper arms. Take a short 1 to 2 minute break and repeat these 3 exercises,
then another short 1 to 2 minute break and repeat the exercises 1 last time. And that completes circuit number 3. Alright my friends, hopefully you got something out of
this video, if not, if you feel this video is an absolute and utter piece of garbage you can always Boom. Pound that thumbs down and give me some instant punishment
for wasting your precious time. If however you feel this video was maybe slightly below average, or maybe even average,
well in that case I do have more videos right there that you might have an interest in, till next time, I am outta here.