10 MIN Full Body Workout (Dumbbells Only) For Beginners At Home

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⏱️ Duration: 10 minutes
💪 Exercises quantity: 10 (One round) (8-12 reps each exercise)
⏱️ Format: 1 exercise = 1 minute = 45 seconds work + 15 seconds rest
🤸♂️ Equipment: your body + Dumbbells

📆 Recommended Plan
Week 1 ✅ Do It 3 Days a Week (1-2 rounds)
Week 2 ✅ Do It 4 Days a Week (2-3 rounds)
Week 3 ✅ Do It 5 Days a Week (2-4 rounds)
Week 4 ✅ Do It 6 Days a Week (2-4 rounds)
⭕ Following along with this video means completing all exercises = 1 round
⭕ Repeat for 2-4 Rounds for a complete workout

⏰ Timecodes ⏰
⚠️ Primary muscles worked are given in parentheses below

00:00 - 10 Min Full Body Workout - Dumbbells Only
00:17 - 1. Dumbbell Standing Inner Biceps Curl (Biceps)
01:17 - 2. Dumbbell Zottman Curl (Biceps)
02:17 - 3. Dumbbell Upright Row (Biceps, Delts)
03:17 - 4. Dumbbell Standing Triceps Extension (Triceps)
04:17 - 5. Dumbbell Palm Rotational Bent-Over Row (Biceps, Delts, Lats)
05:17 - 6. Spell Caster (Biceps, Delts, Abs, Obliques, Lats)
06:17 - 7. Dumbbell Thruster (Triceps, Delts, Glutes, Quads)
07:17 - 8. Dumbbell Straight Legs Deadlift (Erector spinae, Glutes, Hamstrings)
08:17 - 9. Dumbbell Renegade Row (Delts, Pecs, Lats)
09:17 - 10. Dumbbell Twist with Legs Floor Off (Abs, Obliques, Quads)

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Disclaimer:
Some of the links used in the description will direct you to Amazon, as an Amazon Associate we earn from qualifying purchases at no additional cost to you.
Before starting this or any other fitness program, consult with your physician or other health care professional.
You should avoid physical activity if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain while exercising, or experienced chest pain in the past month while not exercising, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be exacerbated by changing your physical activity level.
Your physician or health care provider may advise you not to begin this fitness program.
If you experience weakness, dizziness, pain or shortness of breath during your workout, stop immediately.
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[KoalaDude-YT]

This is hands down the best workout I've found. It's only ten minutes, and I can't do everything yet, but it gets a right sweat going.

Update 1. I kept at this till I could do everything, and now, two weeks later I managed to do two sets of it

[shanecarroll]

I liked it, feels good all day after doing the dumbbell workout, more energy, overall well being, full body boost, spell casters whooped me

[blkft]

I've always preferred to work out in steel toe boots, , , , just in case.😬




Awesome video 😁👍. I'm planning on switching up my workout routine, this has been very helpful.

[michelesicurella]

Congratulations for this very interesting video, with these exercises are you going to stimulate all muscle groups in a significant way?

[greekveteran]

I tried it, It's a great program!!! Thank you very much! 💪😊

[SuperCC]

Could i use other heavy stuff as A dumbbell then do these exercise?

[lindyhawthorne]

Hi, I love your channel. Can you please tell me the difference between doing a continuous workout, like this video, versus doing reps and sets ? thank you. I hope you reply ! :-) I prefer following videos but I was told to build muscle I must do reps/sets. Confused.!!

[김길수-bt]

덤벨 5kg 2개로 지금 완료했네요 😊😊

무게 적은 덤벨이라도 결코 힘든 시간이였네요 😊😊

[EduardoSamyr]

Dude, I'm 16 years old and I've been learning your simple workouts with dumbbells for 2 weeks now. I'm chubby but these mini workouts won't reduce my belly and because I don't want to be too skinny, I want to be strong, I don't need shape, I want a body strong and bulky so much so that from today onwards I will do this training 3x a week to get stronger and I don't have money to pay for a gym

[情熱モウジン]

AIのネットサーフィンで、この動画を知りました。
毎回、素晴らしいワークアウト動画をありがとう😊

[Shankarneeralagi]

I'm little shorter than all my friends so please suggest me some workouts regarding my height please😊

[kelgzz]

How many days out the week should I be doing these workouts? Also how many set and reps I should be doing and should I be doing calisthenics as well with these workouts?

[Dean-fc]

Should you be able to do this with 10kg dumbbell or should I go lighter?

[Aleks-hubd]

Можно ли использовать данный комплекс, в качестве утренней зарядки?

[goalsoftheday]

Amazing video 👏💪 definitely need more dumbbell video keep it up 💯

[RamzanAnsari-hg]

I'm a skinny guy and want to get weight. I did home workout for 3 weeks and continue. I eat 4 boiled egg, 250gm rice 2 times a day, milk shake with 250ml milk, (3 avarage banana, 5 soaked almonds, 3 dried date.) does it help to get weight and muscle growth.. i use 4 kg to 6kg dumble

[Madeehtaroudant]

Avec combien de kilos dois-je commencer?
Merci beaucoup ❤

[sullykhan]

Can you guys do a video on chest exercises with dumb bells

[Jhay-sgei]

What is the required weight of dumbells for beginners?

[Shankarneeralagi]

I'm 14 years old can I do this workout, if yes please suggest me the weight of dumbbells