Here's a three-day-a-week resistance training program for beginners focusing on fat loss and toning, utilizing only dumbbells.
Day 1: Full Body
Warm-Up: 5-10 minutes of light cardio (e.g., brisk walking, jogging in place)
1. Dumbbell Squats: 3 sets of 12-15 reps
2. Dumbbell Chest Press: 3 sets of 10-12 reps
3. Dumbbell Bent Over Rows: 3 sets of 12-15 reps per arm
4. Dumbbell Lunges: 3 sets of 12 reps per leg
5. Dumbbell Deadlifts: 3 sets of 12-15 reps
Cool Down: 5-10 minutes of stretching (focus on legs, chest, back, and core)
Day 2: Cardio and Core
Warm-Up: 5-10 minutes of light cardio
1. Cardio (Choose one):
- Option 1: 20-30 minutes of moderate-intensity steady-state cardio (e.g., brisk walking, cycling)
- Option 2: 15-20 minutes of high-intensity interval training (HIIT) (e.g., alternating between 1 minute of high-intensity cardio and 2 minutes of moderate-intensity cardio)
2. Core Circuit (Repeat 3 times):
- Plank: 30-60 seconds
- Russian Twists (with Dumbbell): 15-20 reps per side
- Leg Raises: 12-15 reps
- Bicycle Crunches: 15-20 reps per side
Cool Down: 5-10 minutes of stretching (focus on abs, lower back, and legs)
Day 3: Upper Body and Lower Body
Warm-Up: 5-10 minutes of light cardio
1. Dumbbell Shoulder Press: 3 sets of 12-15 reps
2. Dumbbell Chest Flyes: 3 sets of 10-12 reps
3. Dumbbell One-Arm Row: 3 sets of 12-15 reps per arm
4. Dumbbell Step-Ups: 3 sets of 12 reps per leg
5. Dumbbell Bicep Curls: 3 sets of 12-15 reps
6. Dumbbell Tricep Extensions: 3 sets of 12-15 reps
Cool Down: 5-10 minutes of stretching (focus on upper body and legs)
Notes:
- Progression: Start with weights that challenge you but allow you to complete the sets with proper form. Gradually increase weights as you get stronger.
- Rest: Rest for 60-90 seconds between sets and exercises to recover adequately.
- Consistency: Perform this program 3 times per week on non-consecutive days (e.g., Monday, Wednesday, Friday) for optimal results.
- Nutrition: Combine this workout program with a balanced diet that supports your fat loss goals (e.g., lean proteins, fruits, vegetables and healthy fats).
This dumbbell-only program is designed to build muscle while promoting fat loss and improving overall muscle tone. Adjust exercises and weights based on your fitness level and any physical limitations you may have.
If you would like to start your fitness journey with a trainer who wants to see you get the results you are looking for, book your free consultation at this link: https://www.axisstrengthtraining.com/contact
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