10-Minute Beginner Dumbbell Workout (Standing Workout)

Hi, I'm Lindsay Pomgren of Nursery Vlove and this is your 10 minute beginner workout. If you love at home workouts, hit subscribe to our YouTube channel. Or better yet, hit that join button and become part of our YouTube community for more accountability and support. All right, you guys, we have 10 minutes together and we are knocking out an all strength dumbbell workout. I'm joined by the amazing Rachel. Hi. She's gonna be joining me for today's workout, and we're showing you how you can get through 10 minutes head to toe using a set of dumbbells. All strength training, all standing. Ready, Rach? I'm ready. We're gonna get right in. There's no warmup, no cool down. We're gonna link below in the description. A warmup you can follow, a mobility routine as well as a cool down you can follow. All right, we're gonna jump in. We're grabbing our weights. We're starting with a goblet squat. You have 10 exercises. You're gonna do each exercise for 40 seconds of work, followed by 20 seconds of rest. We're gonna go legs, arms, legs, arms. We're starting on the legs. It's a goblet squat, so get that dumbbell right here connected to your collarbo. Hug it nice and tight. Elbows are locked in. We go goblet squat in 3, 2, 1. Let's go. Down and up. So I'm driving my knees out towards my outer three toes, driving through my heels to stand me tall. Elbows are falling in between my knees. And we are going to squat it out right here for 40 seconds. Goblet squat. Down, up. Nice drive through those heels. Stand you tall. Inhale down. Exhale, stand. You're only going to do each move once. You got it? Legs, arms, legs, arms. Come on. Nice work. Stay with it. 10 more seconds. Right here. Down. Drive through those heels to stand you tall. You got it? Final five. Four, three, two, one. More down and up. Nice work. We're gonna go alternating back row. So you're gonna grab two weights, you're gonna hinge over. Row right, row left. Nice work. Okay, that's what we're going to do. You got about 10 more seconds of rest here. Soft bend in the knees, dumbbell. Stay nice and tight to the body. Hinge forward. We row in three, two. Let's go. Row on the right arm and then the left arm. You're thinking of pulling elbow to hip. Elbow to hip. Nice long neck, neutral spine, flat back. If this is too much for you, you can always Find a table or a chair and go one arm at a time for 20 seconds. And then you can switch and do the other arm for 20 seconds if you want more balance and support. Otherwise, you are alternating right here. Row and row, elbow to hip. Loosen that grip on the dumbbell. Nice. Use your back. Nice, big, strong back. Your largest muscle in your upper body. Pull. You got it right there. Final five. Four, three, two, and one. Nice work. Back to legs. We're gonna go split lunge. Let's go. Right leg forward, left leg back. You're gonna drop that back knee. Stand straight up. Your feet are going to stay planted the entire time, driving through this front heel. All right, Using my front glute and my front quad. We go in three, two. Let's go. Drop the back knee to the ground. Drive up through that front heel. Drop and drive. You can always drop the weights and do this with just your body weight. Nice. If you have knee pain during lunges, you can drop the weights, come down, and just try an isometric hold here. That's very challenging as well. Okay, Come on. Do your best. You got it. We here at nml, do your best. Forget the rest. Nice work. You only got to do each side once. Power up through that front heel. You got it. What would it look like If I said 10 more seconds? Yes, you can stay with me right here. Final five. Four, three, two, one. More. Nice work, team. We're gonna go back to arms. Alternating bicep curls. Palms are gonna face out. Curl on the right, then curl on the left. Alternating bicep curls. We got 10 seconds of rest. I like to set the dumbbel. Shake it out. Right. Feels good. Enjoy your rest. You're back on. Grab those weights. All right, palms face me. Shoulders down. And back. We go in three, two. Let's curl. Curl on the right, then curl on the left. Nice work. You want to control it on the way up and the way down. Don't just let that weight fall back down towards your thigh. Nice. Curl up. Nice work. Inhale and exhale. Nice work. You got it. Exhale. Curl that weight up. Inhale, slow. Control lower. Nice work, team. Soft bend in those knees, spreading that mat apart underneath you. Nice. 10 more seconds here on these bicep curls. Keep curling. Then we're gonna go back to split lunge. Other leg. You got it. 5, 4, 3, 2, and 1. Nice work. Now we're gonna go left leg forward, right leg back. Split lunge. Drop that back into the ground. Other side. Again. You can always drop the weights. You can always try for an isometric hold at the bottom. If lunges don't feel great for your knees, glute bridges are a great hip if you want to take it to the mat. We go in three, two. Here we go. Lunge and lift. You got it. Lunge and lift. Nice. Shoulders are stacked over hips. Dropping that back knee towards the ground. Down, drive through that front heel. Down and drive. Nice work. Nice work, guys. This is move 5 of 10 halfway through this workout. After this, stay with it. You got it. Driving through that front heel. Nice and strong. Use those front glutes and quads. Nice. Stay in it. Ten more seconds. Yes, you can. Stay with it right here. Finish nice and strong. Last 5, 4, 3, 2, and 1. Nice work. Now we're gonna go alternating lateral raises. I'm gonna shake out that grip so you're bringing that dumbbell just about up to shoulder height. Not out at, not in line with my shoulder. 45 degree angle behind those shoulder joints, then lift up. We're working the shoulders here. Lateral raises, grab your weights. Right arm lift in three, two. Let's go. Lift again. Slow control. Lower. Lift. Other side. I like to think about leading with my pinky on that lift. Lead with the pinky. Slow control. Lower lead with the pinky. Slow control. Door. You got it. Nice work, team. Feel those shoulders working for you. You got it. We're back to legs after this. We're back to legs, arms and legs. We're alternating every other, giving you a nice head to toe workout in 10 minutes. Because 10 minutes is always better than zero minutes, right? You can do anything for 10 minutes. 5, 4, 3, 2, and 1. Nice work. I'm gonna go back to my heavier weights. Okay, we're gonna go into a deadlift calf raise. So those weights are going to glide right along the front side of my body. Drive up, calf raise. Roll up onto the balls of the feet. Shake out that grip. You're going for a hip hinge. This is not a squat. It is a hinge. You're pushing your butt back towards that wall behind you. We go in three, two. Let's go. Hinge, hinge, hinge, hinge, hinge. Drive through the heels. Now give me a calf raise. Here you go. Hinge, hinge, hinge. Drive through the heels and calf raise. Nice. Think about pushing that butt back towards that wall behind you. There you go. Soft bend in the knees. But you're not squatting. You're hinging to work your hips, your glutes, and your hamstrings. Nice work, team. There it is. Hinge, hinge, hinge, drive. Awesome job. 10 more seconds here on the deadlift. Calf raise. 10 more seconds, then we transition standing. Press out. 5, 4, 3, 2, and 1. Nice. You're gonna drop down to one dumbbell. One dumbbell. You're gonna hold each head of the dumbbell in a hand, all right? I'm gonna push it out for my chest. March on the right, pull it in, push it out, march on the left. It's a tough move. All right, Rachel's gonna keep that dumbbell right at her chest. And march. Here we go. We go in three, two. Let's go. Push out. Lift that right kn. Push out. Lift that left knee. Nice. I'm lifting my knee right up in line with my hip. Working my chest and shoulders. Also working my core. Hip flexors are turned on. Nice work. Shoulders are really feeling this one. You got it. Nice work. We're back to squats. After this lateral squat, we're going to move side to side. Challenge yourself. Ten more seconds here. Yes, you can stay in it. Push out, March, pull in, push out. Last five, four, three, two, and one. Nice work, team. I'm gonna drop down to one dumbbell. I'm gonna hold it at your chest again like you did for goblet squats. Go nice and wide with your feet this time. Toes face me or slightly out. You're gonna hit side, center, side, center. This is our last lower body exercise. Hit right in. 3, 2. Let's go. Last lower body exercise, and we reps and you are out of here. 10 moves. 10 minutes, full body strength training. Head to toe. Come on. Finish. Nice and strong here. Down. Push. Nice moving. Side to side. Driving off that bent knee. Really targeting those outer glutes here. Nice work. Bend and drive. Down and drive. You got it. Nice. Push off that bent knee to drive you back to the top. Nice work. Ten more seconds here. Yes, you can, team. Stay in it. Drive. Last. 5, 4, 3, 2. One more. Because you can. Yes. There it is. Nice work. Alternating tricep kickbacks for the finish. Nice work. I'll go to the side. You're gonna hinge over. Pull those weights up. Kick and kick. Shake it out. You got seven seconds. You're picking up those weights. Here we go. Tricep kickbacks in three. Nice flat back. Pull those elbows up. Here we go. Kick and in. Kick and in. You're alternating. It's nice and controlled. I like to think tiny bend, big extend. You're not swinging the weight here. Triceps are a challenging muscle group. You might have to go a little bit lighter here. Nice work. Big extend, tiny bend. Big extend, tiny bend. Drive through the back of that arm. Drive through the back of that arm. Yes. You got it. 10 more seconds, team. Drive. Bring it in. Drive. Bring it in. Nice work. 5, 4, 3, 2, and 1. Nice work. That is your 10 minute dumbbell workout, head to toe. Nice work. Rachel, high fives to you at home. We'd love to see you back on the mat for more workouts. Have a great day. Thanks so much for joining me for that workout. If you loved it, hit subscribe to our YouTube channel. We've loaded up another full body dumbbell workout right here. You might also enjoy. Otherwise, check two week strength program at home right here in this playlist. Have a great day.