20 Min Beginner Weights Full Body | Absolute Beginner Weights Workout
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- Опубликовано: 26 апр 2022
- Welcome to this 20 Min Full Body Beginner Weights workout! This routine is perfect for complete beginners who want to start weights, and those who have had a break for some time.
You will do 5 x exercises (3 x sets) to start getting used to the frequency in which you need to gain benefit from weights. 3 x sets is a great place to start with light to medium weight. Do not go super heavy especially if you are new or returning after a long weights as you WILL feel it quite a bit the next day or two, even if you use light weights.
I am using 3kg here for each hand (6kg total), quite light, but very realistic for not having done weights in a long time myself. I am being realistic with you on this journey!
Benefits: weights will give you variety and greater strength challenge in compliment to what you already do on this channel with me.
I would love to hear where you are at! Let me know how you go with this routine!
You Need:
2 x Dumbells
EXERCISES:
1. Squats (LEGS & GLUTES)
2. Tricep Kickbacks (TRICEPS & CORE STABILITY)
3. Deadlifts (HAMSTRINGS & GLUTES)
4. Rear Delt Fly (BACK OF SHOULDERS & UPPER BACK)
5. Shoulder Overhead Press (SHOULDER RANGE & MID DELT)
TIPS - You MUST draw in your abdominals and keep excellent posture through every exercise for good technique and to ensure the muscles are working correctly.
Try these effective workouts to compliment this routine:
30 MIN INTERMEDIATE PILATES (CORE & FULL BODY): • 30 Minute Pilates Matw...
10 MIN STRETCH & RELAX : • *DAY 18 INVIGORATE ||1...
Post in the comments once you have done this routine.
Keep up the great work amazing people :-) Reach out if you need any help!
Vanessa Bartlett xx
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About Vanessa Bartlett:
✅20 Years Experience as a Holistic Personal Trainer
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✅Burnout + Overtraining Recovery Specialist / Self Healed from Adrenal Fatigue
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20 min beginner weights | 20 min beginner weights at home | 20 min weights absolute beginners | beginner weights full body workout | at home weights for beginners | beginner weights dumbbell workout 
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⭐Hey friends! Grab your weights and let's go with our first weights workout together in this channel! If you are totally new to weights, go light and just get used to the form first up. Keep your core strong and a great posture throughout too💪 This will help you build a strong foundation for heavier weights and different movement combos for future! Please do train your core and ensure you have done my 14 Day Core Strength Challenge and/or some of my Pilates routines on here so I know you have a strong base of support in your muscles. If this is a weakness you need to prioritize this (so many people never get in the groove of weights due to poor core/incorrect muscles working as a result!) Let me know where you are at and if you need help xx Vanessa B😍
Thanks Vanessa , for the ramdan schedule , finally today i feel more energy after taking few days off fasting and did this workout feels good.
Good to hear! Always adapt your workouts for these things if it affects your energy:) I will always help you re-evaluate what is best of your eating has changed as this all plays a role in how you feel during and after the routines. Good work Nada 🏆👌
Another great video I found using weights. I love the variety of your videos! Looking forward to new videos.
@@LisaSutyak-de2sw Glad you did this dumbbell workout! Keep that variety happening with all the different Playlists on here 💯🫶 Thank you so much for the compliment and comments you write, I honestly appreciate it 😊 I am working on a brand new dumbbell strength series as I do not have a lot of those on here ✨️ So keep an eye out in the next month or so 😊
This week, I didn’t get around to free weights until Saturday. We just went for 1.5 mile outdoor walk+gardening turned it into 1.8 mile for me. I got to yoga (at gym) on Tuesday and Thursday, each an hour. Almost did the new weights, but decided to stay with workout familiar with. Great full body weight workout, I stayed right along with you. Thanks Vanessa 😊❤️
Nice mix up of routines here Kelly😀💪 Good job! Try the new routine perhaps first thing when you have the most energy ! So good you are getting outside aswell getting in the 🚶♀️ 🌞
Love the one minute rounds as well.
Good to hear 👌👌👌 Yep the 1 minute rounds are a good amount of time for this particular routine in mastering the moves and getting muscles going 💪🙌 Reach out if you need any help ok!
Thanks Vanessa❤.Good little all rounder.I did have to slow it down a bit , as I am still in recovery.This is a flexible routine.Felt good in the end.😊
Hi Elissa 🤗 Great job completing this routine! You can always head to the Adrenal Playlist or Stretch Playlist if you need something more moderate too 😀 I look forward to seeing more comments from you and let me know if you need any help at all 🙏✅️
I love the beginner weight workout, I haven’t done weights in a couple years (minus, of course, last week adding this workout in to week). I was right with you for the 3 sets of each exercise. Love the timer and mini stretch at beginning & end. Thanks Vanessa 😊❤️
Welcome back to weights Kelly! 💪 a nice addition for you, woohoo! Keep all the form you have done with bands and Pilates on here and you will be great. Core strong. Repeat this a couple of times a week!
Wednesday has become free weights morning. Fantastic beginner workout with weights. I was right along with you. Great idea to add a Pilates or mindfulness after this one. Yesterday, I got a hour at yoga in gym. Thanks Vanessa. 😊❤️
Nice idea 😀👏👏👏👏👏 You can change it up with either to follow! Good job!
Love the timer and you doing every set with us. I was right along with you on weights after a little over 2 mile outdoor walk (plus cutting back rose bushes.) I realized reason initially lower back hurt, I had kept legs closer to hip distance for lifts. Better at stamina today. Thanks Vanessa 😊❤️
Yes, adjust positioning as needed Kelly😀 And keep a flat back, core switched on to maintain good form, great job!
Missed this when I was traveling - so added today - used 2kg dumb bells - great workout - really liked it
Good job Arlene, you are very inspiring sticking to these regular routines even though traveling alot🤗🏆👏👏👏👏😜👏 You could do 3kg or 4kg for a few of the exercises soon too!
Amazing can’t wait 😮great to learn from a professional. Can see you have gone through the sets and reps which is the foundation’s what a great beginner class. thankyou
Hello Chris 🙋♀️ Great to hear from you, hope you enjoy the routine! I put the timers up for this as a guide for people, 60 seconds per set, 3 x sets of each exercise. Since it's beginners I really recommend people get the technique right and then increase weight over time, because if the wrong technique is in place for light weight, it will only get worse! But the guide as to rep numbers would be 15ish, depending on the weight that one is using also👌 So great you will be joining in! Let me know how you go ok 🤗
Love beginning weight workout, I used 5# weights. Love the beginning warm up and end stretches. I was with you for all 3 sets with 5 exercises. Definitely felt the last set on exercises, but actually able to hang in there. Love the clock. Thanks Vanessa 😊❤️
Good work you were sticking with me woohoo👏👏👏👏👏 Well done! You can gradually increase the weights as you feel aswell 💪 I look forward to hearing your progress on this Kelly 😀
Love the beginning weight workout, I used 5# weights. I was able to stick with you for the 3 sets. Nice beginning warm up and end stretches. Jumping over to day 6 invigorate for mindfulness and relax session. Thanks Vanessa 😊❤️
Woohoo what a great start to your week Kelly🤗😀 Starting to get those weights happening along with your other routines, love it👏👏👏👏 nice combo there with and Invigorate mindfulness session🧘♀️
Fabulous weights !
Hi Debbie 😀 Thank you, really hope you like this vid! Hope you are well and reach out if you need any help ok!
just finished this , feels good
Great Nada! What weights now are you at? 😀🙌
Phenomenal!!!!
Hi Stephanie 🙋♀️ Hope you enjoyed the vid! Thank you and reach out if you need any help ok🤗
Beginner doesn’t mean easy! Thanks for the w.o.
Precisely 😉💯💪 Just keeping with fairly basic moves in beginner! You can progress with the weights too of course. Hope you went well with this one ✔️
Oh yeah! Loved this routine. Thank you Vanessa😀
Hi Joanne 🙋♀️ Great work completing this one! How did you feel after?
I feel great. 👍😀
@@Joannecherrylauzon That is good to hear! Keep up your great work and let me know if you need any help ok 😀
Thank you Vanessa! I finally did this workout!! (I was very busy focusing on learning 12 Aqua Zumba routines for a class I taught this past Saturday!) Now I'm recommiting to.Strength training! This workout was NOT "absolute beginners" when done with 5lb dumbbells!!🥵 I'd say beginners should start with no weight or 1-2 lb dumbbells. Just saying...
But I LOVED it!! You are so sweet and calm, that I don't realize that you're kicking my butt until about 2/3 through! 🤣🤣🥵🥵
Haha yes I'm always sweet😄😜😉💪 Indeed you will work in this routine! I believe the weights could really be easy/hard for some and this would vary. But the point of this routine is to use something, or it's not really weights right! Like even cans of food if the person has zero strength 💪 this could be a great option! I can't believe you learned all those routines for aqua, sounds like super fun😀👏👏👏🙂
Hey Vanessa so happy to see a class using weights! I regularly do your cardio and resistance band classes. I no longer attend a gym and rely on online classes for fitness. This is fabulous. You also do Pilates which is great, do you do a class using the Pilates ring? Thank you so much for all the time and effort you put into your classes, very much appreciated Vanessa.
Hi Leanne 😀 Thank you for your comment! More weights to come and I'm also working on some weights programs for you all. Excellent to keep combine the Pilates, Bands, Cardio and now weights, this is the perfect mix as each balances out the other, while addressing all components of your fitness and total body balance 🙌🙌💪 Pilates Circle...I was just using at home recently! I love this and yes it's another new piece of equipment I can bring on here. Great idea. Keep it up and let me know how you are going ok🤗 Good job Leanne!
Hi there, Vanessa. It was a great workout. I did it early morning. I was a little atonished and fatigued in the beggining, cause the intense warming, but after that, I enjoyed this first weight pratice by you. I love the advice about of maintain the hard thigts and softly knees, in so much better for my posture. As always, thank very much, it's nice training with your videos.
Hi Sebastian 😀 Great job ! Yes straight into it with a good warm up and a little more intensive to get the body ready for the extra push here with weights 💪🙌 Well done completing the routine! You have built up so well with my other videos so this next push will be great for you , and a good challenge 👏👏👏👏👏 Always do what is right for you, and use the right weights with the technique focus I mention. Awesome Sebastian 🤗
@@Vanessabhealthtv thanks for your support. I try to do what is right for me of, but, though seldom fail and falling down (burnout). Anyway, I celebrate each workout, tips and advices that you give to the channel.
So happy I found you this morning. This was just perfect for today! I will be doing more videos with you from now on. Thank you for keeping the moves simple. I can always add more weight if I want to make it a little harder. A new fan!
Hi Donna😀 Welcome here! Thank you so much for your comment! Really appreciate it 🙏 What are you working on right now? That's great you did this routine and yes for sure you can up the weights as needed🤗 Reach out if you need any help ok!
Second workout of the day! I got stuck with one (the delt fly) so did an alternative on the floor. My arms are feeling a bit like jelly lol
Great job completing this Michelle 👏 ✨️😀 Do the alternatives whenever you need, this is great!
Week 2 full body weights with 5#’s (I think, it may be sixth time done this workout). But I was right along with you for it. Yesterday I went to an hour of yoga at gym. Thanks Vanessa 😊
@@kellyporter6169 Wow that is fantastic 😊✨️👏👏👏👏👏 Great job with the dumbbells increase too! Getting stronger and your stamina has built so well with adding in dumbbells too. 👏👏👏👏👏👏
Nice video! 😊👌I love how many of the exercises combine different targeted muscle groups!👍 Such an effective workout! Thank you for sharing! 🤗🌷
Hi there 🙋♀️ Thank you so much for your comment 👌 Yep I always try to integrate different muscles when doing any routine, more efficient right! Do subscribe and reach out if you need any help ok 🤗
I’m still going strong 💪 ❤💪
Hey Sam! Great to hear you are still going strong, woohoo!!! Time to up those weights, what are you using?
Right after workout : heart rate up , little sweat , did entire routine without pausing video , period day 2 , coming out of a flu and 4 days rest - weights used 5 lbs
Great job Nada 💪🤗🏆 Good to see the stamina is going up! Monitor the weights you use, in 3-4 weeks you will need to increase them likely. Listen to your body and get 100% well ok 😀
I did my best with this one. I'm having a pretty bad pain week all in my shoulder, upper back and neck so I had to cut out a set of a couple of the upper body exercises. On a normal week it would have been just fine though.
Super tired today - maybe coming down with something? Started with 6kg but was down to 3kg at the end - got through most of the reps - will rest over the weekend and hope to be back feeling energetic on Monday
In this case Arlene yes I would keep an eye out as to how you are feeling and yes listen to your body, having a break if needed 👌🏆
3rd time doing this workout , went well
Go Nada 🙌🔥✅️ Really proud of your efforts and energy! What weights are you doing at the moment? Couple more weeks then we can increase 😎💪
@@Vanessabhealthtv it was 5 lbs
@@nadahaboudal ok coolio, just note how you are feeling and that those last couple of reps are challenging 😎🔥
It is week 3 doing full body weights workout. I was right along with you for the 5 exercises at 3 sets each. I used 5# weights. I was thrilled to see a lower body weights (beginner) on playlist. I had previously written down full body weights workout in calendar. Should I try rotating full body and lower body weight workouts during week? (Yesterday,I had an hour of a great yoga class at gym. First, a little over half was stretch based followed by downward dogs and warriors. Update on gym). Thanks Vanessa 😊❤️
@@kellyporter6169 You should rotate upper and lower body, yes 😊🫶💪 So maybe upper weights, lower weights and a full body one through the week. Nice compliment with yoga at the gym too! Well done 🏆
Used 2x kgs weights - really like this style - shoulder press at end was a bit burny and had to stop a few times in the 3rd set - but overall great.
Hey Vanessa - couldn’t add new comment on this one - not sure why - but anyway - smashed it with 2 kg weights - really like how its short but get a great workout
Nice video 😮😮😅😊😊
Thank you 😊 Hope you are feeling great!
I started to do the full body weights yesterday (my Friday; I had done an hour of yoga at the gym on Thursday). But Friday turned into rest day for week, it was super hot outside at 112 degrees. Weights went really good, I was with you for 5 exercises at 3 sets each (at 5#). I counted (to self) in each set at ~15-20 reps. Is there a goal rep amount? Thanks Vanessa 😊❤️
Hi Kelly 😀 Good to change up your days you are doing! Yep, you can do the 5 x exercises at 3 sets, OR follow along with the 60 seconds in this one per set. I did it in this way for this video so anyone can follow along and see how the whole body goes for an overall weights workout, and then as you get stronger with them, you can increase weight and decrease the amount of repetitions for more challenge 💯👌👏👏👏👏 Great work! Something to keep in mind is if you are doing 15-20 reps you would want to do this say for 4-6 weeks 2-3 times a week and then be able to get slightly heavier weights to decrease the reps so you continue to get strength improvements, depending on your goal💪😉
Did this one followed by a core workout.
Great combo there Angela! Well done today 👏👏👏👏👏👏😀
Hi Vanessa! I am a guy but I recently found your channel and started training! I could only manage this training with 1 lb (0.45 kg) dumbbells and could only manage till the 10 minute mark and then had to do the rest of the session without weights!😟
Hi Rupin 😀 Welcome! This is no problem at all, always do what feels right for you! There are many videos on here you can try before doing weights. In fact, this is the first weights one I have put up here! Tell me - are you new to exercise? Returning after injury or illness? Give me some info and I'll send you a Playlist on here that will really help you 🤗👉
@@Vanessabhealthtv Oh wow! You replied, Coach Vanessa! It is so inspiring for me! I am a beginner and new to exercise like this! I am really interested to build powerful musculature and strength as you have, and to be able to complete the session even with 1 lb dumbbells! I will try your other videos before I can be strong for the dumbbells!
@@rupinjeremiah9589 Of course I replied haha, I try to reply for most comments, sometimes I do miss them though 😀 The best way to do this is firstly build your core (ab strength, back strength, total body awareness). This will ensure that your body has a good foundation to then add equipment like weights etc. For now, complete my 14 Day Core Strength Challenge. Post on each video you do so I can see. Then after that I will guide you to the next set of videos depending on your goals 🤗 I will help you build up gradually and safely 👌 Here is the 14 Day Core Challenge link Playlist: ruclips.net/p/PLN4e1ZysZu4aQlYo4UPXGLysrPphiHWtt
@@Vanessabhealthtv Thank you for the advice and the playlist! I will start with this and will see how that goes! I look forward to the sessions there and hope to build the core strength for the weights exercises! :)
@@rupinjeremiah9589 you certainly will build that foundational strength 👌 I look forward to seeing more comments from you! Reach out if you need any help too 😀
Hii ,i am a athlete n i want to gain more muscle mass so should i increase the weight or reps for better results
Hi Kirtesh 😀 What do you specialize in? What athlete are you? Yes, generally you would progressively increase the weight being lifted for more mass, not the reps. Higher reps are ok for people who are starting out and then to maintain their strength, however if greater mass is desired then definitely lift heavier 💪 This also depends on what you currently train in and that is does not interfere with your athletic goals. Let me know😀
Nice video 😢😮😅😅😅😅😅
Great to hear 😊🏆💯 Hope you are going well and let me know if you need help with anything ok 👍