30 Minute Full Body Beginner Dumbbell Workout [With Modifications]

Tap in with us for a 30 minute dumbbell strength workout---especially if you're a beginner who needs guidance with weight training! Throughout this workout we will show you what muscles are working, how to do each exercise, and give you audio cues to make sure your form is correct. We designed this workout to include intermediate level exercises so that you have a level to work up to. However, if you struggle with certain exercises, we've included modifications for those intermediate exercises. Even if you're a bit more advanced, you can always come back to this workout for a form check and guidance.

If you have any questions, drop them in the comments and we well get back to you as soon as we can!

Check out our other dumbbell workouts:

The Home Equipment We Use:

Follow Us On Instagram For More Fitness Content:

Juice: @JuicetonTx

Toya: @ToyaCherrelle

Personal Training Business Page: @OneBodyLA

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[JuiceandToya]

Drop a comment and let us know if you like this beginner workout! 🔥

[ks]

There are a lot of comments, and this is at least a year old now, so not sure anyone will see this, but I just want to say how much I was struck by the fact that Juice was the one who did the modified exercises. I always took it as normal and natural that in workout videos, the girls are always the ones who do the modified exercises. Seeing the guy be the one, even if he did have heavier weights, was such a significant thing. Modification isn't just for "girls, " and it's not about being less than somehow! Everyone is better at some things than others, everyone has to start from somewhere, everyone has different strengths and weaknesses. Sometimes guys will need modifications; sometimes girls (sometimes non-binary). I didn't know how I had failed to see the problematic nature of women always being the ones doing modifications until I saw the big, strong guy doing them. Anyway, huge impact -- thanks so much!

[clarissaespinoza]

Im a 30 y/o F, 310 lbs have never done any kind of strength training..I followed this video at my own pace, and didn't stop. Sure, Im sure my form was very bad and I only used 5 lbs weights but I finished. I have never felt stronger, an I can't wait to build up my strength! You guys are awesome!

[ginaq]

I use to be a gym rat... but here I am, 44 yrs old, 190 lbs and havent been my old gym self in a few years. I gained a lot of weight and i saw this video (recommended by someone I follow on IG) and thought I use to be able to do all these moves with no real sweat. It humbled me quick that its not at all easy for my body now... but I reminded myself that it was ok, we are fixing that NOW so I can get back to the non modified version. This was a great workout. I thought about quitting halfway through... but I said nahhhh, we got this... modified if need be but we got this. Glad I finished the workout. Made me feel accomplished and proud for doing this for my body and health. Im sure i'll be sore tomorrow but well worth it. Thank you again... SUBSCRIBED and SAVED!

[maxrs]

First time i tried this a day ago, i could make it to minute 16 before giving up. Today i made it to minute 28. Hopefully next session i'll make it through the whole video!

[chiaradinoia]

I loved how this workout had the voice over before every exercise telling us how to keep the muscles engaged and how to prevent any injury. It definitely made me more conscious and I feel like I had a better mind muscle connection because of it. Loved it!

[debbiehulin]

I am so glad I found this! I am 55 years old and literally 3 years ago was in the best shape of my life. Worked out an hour every day, ate clean, had amazing energy. I had a full time job, but then my husband opened a business that I also do all the office work for. I started slacking on taking care of myself, then last December my grandson passed away in his sleep at the age of 2-1/2 and I really fell apart then. Shortly after that discovered that I had major fibroids that made it hard to exercise. Had a hysterectomy this April. Needless to say I have gained about 25 lbs during all of this, but I have felt lack of time and interest to do anything about it... I saw your video and decided to try it and even thought a few parts were hard I was able to do it and felt much better afterwards! I have promised myself to do this every morning and get back into shape. I can't make an hour for myself at this point in my life, but I will make 15 minutes!! Thank you again!!

[Grace-tdkl]

THIS IS A REAL BEGINNER WORKOUT! You will actually survive to be able to work out another day and work on strength and consistency. THANK YOU Juice & Toya for this AMAZING workout. Your videos are incredible. I have tried so many workouts, Caroline Girvan (love her but its just too much for my muscles), Chloe Ting (I keep trying these and keep hurting my knees), Mr London (I get confused on where to start or what to do next), Heather Robinson (also cant move the next day because its too difficult like Caroline Girvan). Your content is UNPARALLELED for those of us who have struggled with strength training. I have spent the past 10 years trying to find a program that doesnt over work or under work my body and this is the FIRST TIME ever I have made it this far.

[aaroncoleman]

Really enjoyed this workout! The audio cues, countdowns, and next movement previews are super helpful. Whoever edits these videos is phenomenal!

[rootytootymailbox]

I liked everything about this. The instructors are likable and not even a little bit annoying. Their movements are clear and clean so you can see exactly what they’re doing. The music is perfect and was helpful in pacing myself. The pace is neither fast nor slow. Usually I get very bored with this do a thing for 30 seconds type of workouts. Not this time. I’m so impressed! Thank you.

[Lilyec]

I don’t know what magic you use but every workout with you guys goes by so quickly! Also massive appreciation to the graphics and editing, so cool! Love and support from england 🤍

[emmarawlinson]

First day back after a LOOONG time and feel so proud of ourselves! The 2023 Summer Ready Challenge was just the push my husband and I needed. Determined to get back to a healthier lifestyle. Thanks guys!

[luisbartlett-narvaez]

Wow and wow! This is probably the best home workout for a beginner! I just suddenly feel motivated to continue to do it at least 3 times a week. Thank you guys SOOO much!

[Hyunder]

Damn!!! Whoever's editing these videos has serious talent!! Love the diagrams of where the body is impacted as well as the ongoing audio cues; extremely helpful. And always fun to see Juice on the other side :D

[jasminerivera]

I am almost 68 years old woman, stopped excerising a year ago, trying to get motivated again, hard with taking care of my alzehimers parent, but I am here early morning before she wakes up LOL, I hope to stay consistent, appreciate the alternative and details on form. Thank you guys!

[dyonomitereacher]

I started with a 4 week challenge 9 September 2021, and at the last Kwanzaa celebration my grand children made me feel good about you again. The grandchildren were discussing how when we started I had a " big fat belly" . You two are great, PERIOD!!!

[feyiarthur]

Really enjoyed this workout! Thank you for including a warm up and cool down. LOVE the addition of the audio walking us through proper form and the picture showing what muscles are being worked with each exercise. Loving the new video format. Thank you for an amazing workout.

[markbarnes]

I just happen to find your YouTube channel by chance. I've been looking for a good dumbbell workout. I'm a 54yr old male and this what I've been looking for !!! Simple, engaging and effective. This workout is one I can continuously do since I'm trying to get back to working out a few times a week. Good job and good luck to you guys.

[aninhapmr]

Thanks guys! I started my fitness journey using heavier dumbells (12 and 15 pounds) and doing lots of strength workouts in July. Before I was only dancing and doing cardio. I'm almost 40yo with 2 kids and my hormones were all over the place. Strength training changed my life, my sleep, and my disposition throughout the day. I only found your channel a week ago. I'm SO GLAD I did. Will be sticking around for a long time. Xxxx from a Brazilian living in France.

[bludheart]

I'm 20 yrs old and starting my fitness journey. So far people say I've lost weight and not the good kind being a scrawny person I have self esteem issues every time we go to the beach. So I wanna focus now on building a body I'm proud off. This video really helps in giving me a foundation to start off.