» DUMBBELL BEGINNER WORKOUT 15 Minute Full Body Strength | Joe Wicks Workouts

27 Comments

1. 

   What weights in lbs were you using Joe?

2. 

   I just did this workout and I am out of shape

3. 

   If your a true beginner how many times a week would you do this?

4. 

   Just do this guys to Lose body fat and build muscle. I was 75kg in september and in january i got to 64kg but then i gained it back by stopping exercising but imma get back into it:

   Certainly! Here’s your updated 7-day dumbbell workout plan with four full-body strength training days and three cardio days, each lasting one hour:

   Day 1: Full Body Strength
   1. Dumbbell Squat – 4 sets x 10-12 reps
   2. Dumbbell Standing Shoulder Press – 4 sets x 10-12 reps
   3. Dumbbell Deadlift – 4 sets x 10-12 reps
   4. Dumbbell Bicep Curl – 4 sets x 10-12 reps
   5. Dumbbell Overhead Tricep Extension – 4 sets x 10-12 reps
   6. Dumbbell Glute Bridge – 4 sets x 10-12 reps

   Day 2: Cardio
   • 1 hour of moderate-intensity cardio (e.g., brisk walking, cycling, or swimming)

   Day 3: Full Body Strength
   1. Dumbbell Goblet Squat – 4 sets x 10-12 reps
   2. Dumbbell Chest Press – 4 sets x 10-12 reps
   3. Dumbbell Romanian Deadlift – 4 sets x 10-12 reps
   4. Dumbbell Hammer Curl – 4 sets x 10-12 reps
   5. Dumbbell Overhead Tricep Extension – 4 sets x 10-12 reps
   6. Dumbbell Glute Bridge – 4 sets x 10-12 reps

   Day 4: Cardio
   • 1 hour of moderate-intensity cardio

   Day 5: Full Body Strength
   1. Dumbbell Squat – 4 sets x 10-12 reps
   2. Dumbbell Standing Shoulder Press – 4 sets x 10-12 reps
   3. Dumbbell Deadlift – 4 sets x 10-12 reps
   4. Dumbbell Bicep Curl – 4 sets x 10-12 reps
   5. Dumbbell Overhead Tricep Extension – 4 sets x 10-12 reps
   6. Dumbbell Glute Bridge – 4 sets x 10-12 reps

   Day 6: Cardio
   • 1 hour of moderate-intensity cardio

   Day 7: Full Body Strength
   1. Dumbbell Goblet Squat – 4 sets x 10-12 reps
   2. Dumbbell Chest Press – 4 sets x 10-12 reps
   3. Dumbbell Romanian Deadlift – 4 sets x 10-12 reps
   4. Dumbbell Hammer Curl – 4 sets x 10-12 reps
   5. Dumbbell Overhead Tricep Extension – 4 sets x 10-12 reps
   6. Dumbbell Glute Bridge – 4 sets x 10-12 reps

   This routine balances strength training and cardiovascular exercise, promoting overall fitness. Each strength exercise is performed for 4 sets of 10-12 repetitions. Ensure proper form and adjust weights as needed to match your fitness level.

   For a visual demonstration of a beginner-friendly full-body dumbbell workout, you might find the following video helpful:

   DUMBBELL BEGINNER WORKOUT 15 Minute Full Body Strength

5. 

   Joe, you can't do all these exercises with one pair of weights. You need different weights

6. 

   Is anyone able to make a very rough estimate of calories burnt during this routine?

7. 

   Just completed this with 4.5 kg (10lb). SInce the wt is light can I do this workout daily for a week Then change to different wt & diff. moves.? I generally stick with a workout for a week then change. Thanks

8. 

   Thank you Joe

9. 

   a great way to ease back in to my workout routine – thank you!

10. 

    Thank you this was so useful to have the tips about technique and a slower demo of the moves!

11. 

    I just broke my record for the most Kcalories burnt in a Hiit workout. That was a useful instructional video. Thank you.

12. 

    Perfect introduction to dumbells!

13. 

    Hey Joe, I'm looking to use this 15 min Dumbell workout with your 15 min Ultimate Beginners Workout – Can these be done in one day or is it worth varying every other day? Thanks

14. 

    Love this started doing your HIIT exercises in 2019 and only now beginning using dumbbells.

15. 

    Absolutely loved this. Thank you

16. 

    Great dumbbell workout! Thanks Joe. Loved the moves. Quick but effective

17. 

    Loving this one. Thanks Joe.

18. 

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19. 

    Thanks Joe; great reminder on form.

20. 

    It was fantastic! Perfect for building strength without overwhelming yourself. Quick, effective, and fun—definitely a great way to kickstart fitness journey.

21. 

    Thank you Joe. This was really useful, a great workout

22. 

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23. 

    Thank you so much. I’m a peri- menopausal woman on HRT who has also had gastric sleeve surgery. Exercising is painful and complicated (hunger activation is an anxiety). However, I need to be doing a session like this a couple of times a week to ensure I am looking after my bone strength and muscle retention as I age. I love how this workout allows you to go as slow as you want, or use light weights as is your need, and then build up as you get stronger. Shoulders are my fave body part to work on.

24. 

    well it took me 35 minutes to do this 15 minute work out

25. 

    That is superb! Well done, Joe!

26. 

    Joe, is that 6kg total or 6kg in each dumbell?

27. 

    Brilliant video