#fullbodyworkout #dumbbells #homeworkout
This is a 30 minute beginner friendly full body workout using a combination of single dumbbell and unilateral exercises to help you build strength in your upper and lower body at home!
A note to anyone just getting started:
Remember that it is okay to take extra breaks as necessary, and to pause the video if you need a little bit of extra time to get into position! Take every exercise at your own pace, and know that these exercises will get easier for you over time with consistency, and a willingness to learn. You’ve got this, and I’m cheering you on!
A note to my Intermediate/Advanced squad:
Since this workout will be performed at a moderate pace in comparison to our usual tempo, I would recommend using weights that you know will challenge you, and taking advantage of the extended rest point. You may also opt to perform the unilaterally weighted exercises on both sides instead, and repeating them for a second round. This is entirely up to you, as an alternative to make the workout more challenging!
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EQUIPMENT:
1. x1 Light - Medium dumbbell, for upper body
2. x1 Medium - Heavy dumbbell, for lower body
~ For reference ONLY, I will be swapping between my 10lb and 15lb dumbbell to demonstrate with. Please keep in mind that we are all at varying fitness levels, and it is best to use what is suitable for your level. You may find that a 5lb dumbbell works best for you during the upper body exercises, as opposed to the 10lb weight I am using and this is absolutely okay! Work within your ability, and practice the quality of your movement before picking up a heavier load!
My official merch can be found in the links below!
ADJUSTABLE SET 👉 https://amzn.to/3OIoR8N
SINGLE HIIT BAND 👉 https://amzn.to/42QOSJz
OMBRE WORKOUT SETS 👉 https://bit.ly/3r5VmXz
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FORMAT:
X5 CIRCUITS
5 Min Per Circuit
:40 Seconds Work // :20 Seconds Rest
CIRCUIT #1: Upper Body (warm up included)
CIRCUIT #2: Lower Body (hip mobility included)
CIRCUIT #3: Abs and Waist (core focus)
CIRCUIT #4: Upper Body
CIRCUIT #5: Lower Body
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Your 2024 FRESH START STRONGER FINALE JANUARY Guide (1/3 - 1/26) can be found in the link below! Whether you are at the beginning stages of your fitness journey or picking up where you last left off, this will be the perfect guide to help you develop consistency in your routine, learn the basics of free weight (dumbbells strength) training, and start getting results that you can see and feel from home! This is a beginner friendly guide featuring a total of 16 workouts to complete throughout the month, that will set you up for success in building the confidence and form ability you need to progress from a beginner to a more intermediate or advanced exerciser!
🌠 https://bit.ly/2024FRESHSTARTGUIDE
P.S. If you have been working out with me long-term, and have already surpassed the beginning stages of your journey, remember that you will still be able to make these workouts your own by incorporating weights that are appropriate for your level, performing advanced moves you have previously learned while I am demonstrating a beginner variation, and using the knowledge you have now to increase the intensity as needed. Every workout will only be as challenging as YOU make it, so do what works for YOU! xo
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In preparation for your workouts, I would recommend doing this:
🔥 http://bit.ly/5MINWARMUP
After you've completed your workout, don't forget to stretch with this:
❄️ http://bit.ly/8MINCOOLDOWN
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⭐️ TIPS FOR GETTING RESULTS/LOSING WEIGHT FROM YOUR WORKOUTS
• While we CAN use exercises to tighten and tone targeted muscles, we cannot spot treat fat. To lose fat, I recommend being in a MODEST calorie deficit (no more than 500 calories less per day). Don't overdo it! Undercutting your calorie intake can actually result in a slower metabolism and slower muscular development. Opt for nutrient dense, whole foods and avoid processed or frozen foods.
• Include a source of protein with each of your meals or snacks. This will help you build muscle and keep your energy and hunger cravings stable. I typically aim for 1.5g - 2g protein per kg bodyweight per day.
• Be sure you are staying HYDRATED. Ladies, 2.7L (91oz) of water per day. Men, 3.7L (125oz) per day.
• Start your day with 16oz of water to kickstart your metabolism, and an additional 4-8oz every 15-20 minutes during your workout.
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