Skinny Me: Cheap & Effective Beginner Workout!
You can get into decent shape without buying fancy equipment or hiring a team of professionals. You don't even have to leave the house.
Here's a low-impact full body routine any beginner can do, using only a pair of dumbbells. No gym membership required.
The dumbbell weight is up to your own personal ability. The key is to find the weight that puts a bit of a challenge on you, but without compromising form. I'd rather you lift lighter weight correctly than heavier weight incorrectly.
The routine will get easier over time, so mix it up by either increasing the weight, adding extra sets, or slowing down each rep. Youtube the correct form of each exercise to optimize results.
Do this twice a week at first, then 3 times a week. Like Monday, Wednesday, Friday. Leave a day between to heal up, then head right back in.
Find a time that's best for you. Some people prefer before work, others at night. All that matters is that you stick to the plan. Don't give up on yourself!
BEGINNER ROUTINE
This routine includes proven exercises that are easy to learn and useful for life! Make some room, fill up a water bottle, turn on your favorite podcast, and get to it.
Warm up with some light cardio. I personally do some jumping jacks, dynamic stretches, or a brisk walk. The purpose here is to get the blood moving, which will help the sets to come.
We will now complete 9 exercises, covering the entire body.
Take your time, do it right, each rep counts. This should take a beginner 60 to 90 minutes, depending on your own pace.
If you're struggling, slow down. You're at home, so you can grunt and be as gross as you want! If you have to add 30 seconds of rest time between sets, that's fine.
Just do all the sets.
Exercise 1: Bicep Curls
Muscle(s) targeted: Biceps
4 Sets of 10
1 minute rest between each set
Exercise 2: Dumbbell Overhead Tricep Extension
Muscle(s) targeted: Triceps
4 sets of 10
1 minute rest between each set
Exercise 3: Lateral Raises
Muscle(s) targeted: Shoulders, traps
Generally, go lighter weight on this exercise.
4 sets of 10
1 minute rest between each set
Exercise 4: Dumbbell Squats
Muscle(s) targeted: Quads, Glutes
4 sets of 6
1 minute rest between each set
Exercise 5: Dumbbell Stiff Legged Deadlift
Muscle(s) targeted: Hamstrings, Lower Back, Glutes
Keep your core tight, exhale at the top of the lift. This simple movement works your entire back half.
4 sets of 6
1 minute rest between each set
Exercise 6: Pushups
Muscle(s) targeted: Chest, Front Delts, Triceps
The push up has many variations, including wide or narrow hand placement to target different muscles. If you struggle, do the pushups from your knees at first.
4 sets of 15
1:15 minute rest between each set
Exercise 7: Dumbbell Bent Over Rows
Muscle(s) targeted: Shoulders, Lower Back
Can go elbows out to focus more on rear delts, or elbows in to focus more on lats. An incline bench can help you hit different angles to work different parts of your back.
4 sets of 10
1 minute rest between each set
Exercise 8: Supermans
Muscle(s) targeted: Lower Back, hamstrings, glutes
4 sets of 10
30 seconds rest between each set
Exercise 9: Leg Lifts
Muscle(s) targeted: Abdominals
Try not to let your heels touch the floor through the entire set.
4 sets of 10
30 seconds rest between each set
Additional Exercises you could swap in and out of routine:
Exercise: Dumbbell Squat to Overhead Press
Muscle(s) targeted: Quads, Glutes, Shoulders
Satisfying compound exercise that covers big muscle groups in short amount of time.
4 sets of 6
1:15 minute rest between each set
Exercise: Oblique Crunches
Muscle(s) targeted: Abdominals (obliques)
Often overlooked part of the core, adds stability to all other exercise if your obliques are strong.
4 sets of 10
30 seconds rest between each set
Exercise: Hammer Curls
Muscle(s) targeted: Biceps, Forearms
The Hammer grip (neutral, like grabbing a joystick) has been effective for me, so I always recommend it. I even do chin ups with the neutral grip more often than not.
4 sets of 10
1:00 minute rest between each set
Exercise: Chin ups
Muscle(s) targeted: Back, Biceps, Forearms
Additional Equipment Required: Chin up bar
If you're new to chin ups, they'll likely be impossible at first. Chin ups are an exercise people usually have to work themselves up to. But there are a number of preliminary exercises you can do to build up the basic strength needed to do your first chin up. If I only had two exercises to cover my upper body, it would be push ups and chin ups. Extremely efficient strength builders.
4 sets of 4
1:15 minute rest between each set
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You did it!
Now to ensure top results from these workouts, we want to feed our body the best fuel. If you are struggling with getting rid of those extra pounds, consider pairing Skinny Me with this beginner workout. Skinny Me is Sol Nutritions herbal supplement that helps you to lose weight by supporting your metabolism and your liver while encouraging fat burn. This formula also helps break down and metabolize sugar more efficiently, improving your gut health.